0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-30:00 Workout

30:00-38:00 Transition to Conditioning

38:00-55:00 Conditioning

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Lunges

20 Line Hops

20 Shoulder Taps

Workout:

8 Rounds For Time:

10 Single DB Overhead Lunges @50/35

20 Double Unders

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

*push the pace, stay unbroken, would recommend alternating arms each round

Beginner: 25/15, 30 Line Hops

Scaled: 35/20, 30 Single Unders

Conditioning:

2x1,000m Row

*max effort, recover while others row