0:00-15:00 General Warm-up

15:00-20:00 Transition to Challenge

20:00-32:00 Challenge

32:00-39:00 Transition to Workout

39:00-55:00 Workout

48:00-60:00 Cool-down

Warm-up

3 Rounds

10/8 Calorie Row/Bike/Ski (one round of each)

10 Air Squats

20 Shoulder Taps

“Dirty 30” Challenge

Alternate Machines Every 4 minutes:

30 Cal Row

30 Cal Bike

30 Cal Ski

MetCon:

AMREP 4 x 3 rounds

20 Toes to Bar

20 Box Jumps

Max Push-ups in remaining time

—2 minutes rest between rounds—

*good knowledge for Murph…fatigue the core, increase the heart rate, see what you can do on push-ups

*Pace Goal: 2:30 or less to complete the T2B and BJ, leaves 1:30-2:00 for push-ups