0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-38:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10/8 Calorie Row/Ski/Bike (one round of each)

20sec Handstand Hold

10 Single DB Thrusters (5 each side)

Workout:

Partner For Time:

100/80 Calorie Row (90 for mixed pairs)

100 Handstand Push-ups

100/80 Calorie Ski (90 for mixed pairs)

100 Box Jump Overs @24/20”

100/80 Calorie Bike (90 for mixed pairs)

100 Wall Balls @20/14

*Pace: Aggressive: 25:00, Solid: 28:00, Limit: 32:00

*split calories/reps as needed with partner, start people at different machines but keep the movement below it with that…so if you start on row you will do that then HSPU, if you start on the ski you will do that and BJO, if you start on the bike you will do that and Wall Balls before moving on to other things

Beginner: 80/60 Calories, Push-ups, 16/12”, 10/8

Scaled: 20 Wall Walks + 80 Push-ups, 20/16”, 14/10