0:00-10:00 General Warm-up

10:00-15:00 Transition to Conditioning

15:00-29:00 Conditioning

29:00-35:00 Transition to Workout

35:00-46:00 Workout

46:00:50:00 Transition to Accessory

50:00-55:00 Accessory

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

20sec Quad Stretch

20sec Hamstring Stretch

20sec Calf Stretch

10/8 Calorie Row/Bike

2) Conditioning:

14 minute time block

1,000m Row

50/35 Calorie Bike

*enough time for three people to use each bike and rower

*empty it out and see where you are at

3) MetCon:

AMRAP 11

400m Run

30 Russian KB Swings

*Pace: Aggressive: 4 Rounds, Solid: 3 Rounds, Limit: 2.5 Rounds

Beginner: 26/18

Scaled: 35/26

Rx: 53/35

4) Accessory Work:

5 sets

15 V-ups

15 Supermans

5) COOL-DOWN