0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-50:00 Workout

50:00-60:00 Cool-down

WARM-UP:

3 Rounds

10/8 Calorie Bike/Ski

10 Single Arm KB Swings

20 Lateral Hops over KB

10 Ring Rows

Workout:

Partner 4 Rounds For Time:

40/32 Calorie Bike/Ski

30 Single KB Cleans @53/35

20 Box Jump Overs @24/20”

10 Rope Climbs

*alternate rounds on bike and ski

*Pace: Aggressive: 24:00, Solid: 27:00, Limit: 30:00

Beginner: 30/24 Calories, 26/18, 16/12”, 10 Sprawl to MB Slam

Scaled: 35/26, 20/16”, 10 Sprawl to MB Slam