0:00-15:00 General Warm-up

15:00-20:00 Transition to MetCon

20:00-60:00 MetCon

60:00-65:00 Cool-down

1) Warm-up:

3 Rounds

10 Plank Up Downs

30sec Wall Sit

100m Jog

2) MetCon:

4 Rounds for Time

800 meter Run

49 Push-Ups

49 Sit-Ups

49 Air Squats

*Pace: Aggressive: 30:00, Solid: 35:00, Limit: 40:00

*Paces are for individuals

Beginner: Partner and split reps, Knees or Hands elevated Push-ups

Scaled: Partner and split reps

Rx: as is

4) COOL-DOWN