0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-32:00 Energy Systems

32:00-40:00 Transition to Workout

40:00-55:00 Workout

48:00-60:00 Cool-down

Warm-up

3 Rounds:

10/8 Calorie Bike (easy, moderate, hard)

10 Hollow Rocks

Energy Systems

12-minute time block:

For Time

50/40 Calorie Row

40/30 Calorie Bike

*enough time to spit into groups and have multiple people use the same machine, treat it like a team waterfall and have some fun with it

MetCon:

4 Rounds

3-minute time block

40 Double Unders

20 AbMat Sit-ups

Max Rounds of DT with remaining time @155/105

*12 Deadlift/9 Hang Power Cleans/6 Jerks

—1 minute rest between rounds—

*Pace Goal: 4-6 Rounds of DT

*pick up where you left off each round