0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-52:00 Workout

52:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

100m Jog

3 pull-ups

6 push-ups

9 sit-ups

12 squats

Workout:

5 Rounds For Time:

400m Run

10 Pull-ups

20 Push-ups

30 Sit-ups

40 Air Squats

*Pace Goal: 28:00-32:00

*long conditioning format, find a pace and try to stay consistent each round

*Run: should be 2:30 or less, adjust accordingly