0:00-15:00 General Warm-up

15:00-18:00 Transition to Post-Test

18:00-32:00 Post-Test

32:00-43:00 Transition to Workout

43:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

5 Inchworms

20sec Groin Stretch

20sec Calf Stretch

—then—

3 Rounds

100m Run

250m Row

*Round 1: easy pace, Round 2: moderate pace, Round 3: hard pace

2) Murph Post-Test #2:

14 minute time block to complete:

800m Run as fast as possible

1,000m Row as fast as possible

*rest as needed in between run/row

*time for at least 3 people to use the same rower if needed because of class size

3) MetCon:

AMRAP 12:

14 AbMat Sit-ups

10 Ring Rows

6 Shoulder to Overhead

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Beginner: 75/55

Scaled: 115/75

Rx: 135/95

4) COOL-DOWN