0:00-15:00 General Warm-up

15:00-20:00 Transition to Conditioning

20:00-32:00 Conditioning

32:00-38:00 Transition to Workout

38:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

30 Flutter Kicks

10/8 Calorie Row

Conditioning:

12-minute time block:

3x500/400m Repeats

*around 1 to 1 rest

Workout:

AMRAP 17:

20 Box Jumps @24/20”

30 Toes to Bar

400m Run

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

*steady reps on the box jumps, no more than 4-5 sets on the T2B, steady pace on the run

Beginner: 16/12”, Single Arm/Single Leg V-ups

Scaled: 20/16”, V-ups