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:

20 Banded Curls (10 each arm)

10 Wall Balls

5 Burpees

Workout:

Partner 2 Rounds For Time:

20 Rope Climbs

40 Thrusters @115/75

60 Burpees

*split reps as needed

*Pace Goal: 25:00-30:00

*Rope: singles back and forth

*Thrusters: recommend 5s back and forth

*Burpees: 5s or 10s back and forth