0:00-10:00 General Warm-up

10:00-15:00 Transition to Conditioning

15:00-39:00 Conditioning

39:00-45:00 Transition to workout

45:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10/8 Calorie Bike/Row/Ski

30sec Front Plank

10 Supermans

2) Conditioning:

24 minute open block

500m Row

50/40 Calorie Ski

400m Run

30/21 Calorie Bike

*would recommend four 6-minute time blocks and rotate through

*these are MAX EFFORT intervals, push hard then rest

3) MetCon:

AMRAP 10:

50 Russian KB Swings

40 Box Jumps

30 Toes to Bar

*Pace: Aggressive: 2.5 Rounds, Solid: 2 Rounds, Limit: 1.5 Round

Beginner: 26/18, 16/12”, Lying Straight Leg Raises

Scaled: 35/26, 20/16”, Hanging Straight Leg Raises

Rx: 53/35, 24/20”

55:00-60:00

5) COOL-DOWN