0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-48:00 Workout

48:00-50:00 Transition to Accessory

50:00-58:00 Accessory

58:00-60:00 Cool-down

WARM-UP:

3 Rounds:

100m Jog

20 Shoulder Taps

10 Ring Rows

10 Lunges

Workout:

Hero WOD “Payne Train”

For Time:

300m Run

5 Rounds of Cindy

300m Run

4 Rounds of Cindy

300m Run

3 Rounds of Cindy

300m Run

2 Rounds of Cindy

300m Run

1 Round of Cindy

300m Run

*Pace: Aggressive: 24:00, Solid: 26:00, Limit: 28:00

Beginner: 200m Run, Ring Rows, Knees or Hands Elevated Push-ups (5 Ring Rows, 7 Push-ups, 9 Squats)

Scaled: Jumping/Banded Pull-ups, Knees or Hands Elevated Push-ups

Accessory Strength:

4x12 Hollow Rocks

4x12 Supermans