0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Single DB Hang Clean & Jerks

10 Single DB Lunges

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

Workout:

“Cardio Coma”

Teams of 3:

For Time

One Person always working on cardio:

200/160 Calorie Row (180 for mixed teams)

100/80 Calorie Bike (90 for mixed teams)

1 mile Run

*whatever modality you start on you must finish all calories or distance before moving on to the others

Two others working on this rounds:

*one working, one resting

7 Rounds:

40 Alt. DB Snatch @50/35

40 Box Jumps @24/20”

40 Single DB Hang Squat Clean

*split reps as needed

*Pace: Push hard and have fun!

Beginner: 25/15, 16/12”

Intermediate: 35/20, 20/16”