0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-48:00 Workout

48:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10/8 Bike

10 KB Swings

10 Box Step-overs)

Workout:

For Time:

200 Double Unders

100 Russian KB Swings @53/35

50 MB Box Step-overs @50/35, 24/20”

25 Sprawl to MB Slam

*EVERY 3 MINUTES: 15/10 Calorie Bike, starting at 0:00

*if needed you can stagger the start by 1 or 2 minutes so that everyone can use the bike that way they can be on different minutes when doing the bike, can also add 200m Run if needed

*Pace Goal: 24:00-28:00

*Double Unders: go for big sets each time

*Swings: 4 sets or less

*Step-overs: hold the MB wherever, try to just keep steady movement

*Sprawl to Slam: push hard to finish and not have to do another bike round