0:00-15:00 General Warm-up
15:00-20:00 Transition to Workout
20:00-50:00 Workout
50:00-60:00 Cool-down
SPECIFIC WARM-UP:
3 Rounds
100m Jog
4 Toes to Bar
4 Burpees
8 Wall Balls
Workout:
30-minute time block
Buy-in: 1 mile run
AMRAP with remaining time:
4 Toes to Bar
4 Burpees
27 Wall Balls @20/14
*based off the Hero WOD “Indy 08”…it is programmed as a 2,013 Air Bike Buy-in
*partner is an option if you want