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

100m jog

5 Tempo Push-ups (31x)

5 Tempo Squats (313)

Workout:

6 Rounds For Time

24 Air Squats

24 Push-Ups

24 Walking Lunge Steps

400 meter Run

*Pace: Aggressive: 22:00, Solid: 24:00, Limit: 27:00

*steady pace and consistency across all rounds

Beginner: Partner and/or knees/hands elevated push-ups, 200m Run

Intermediate: knees/hands elevated push-ups, 300m Run