0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-35:00 Energy Systems

35:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

Warm-up

3 Rounds

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

20 Shoulder Taps

30sec Front Plank

Energy Systems

Alternating EMOM 15 (5 sets each):

40sec Row at moderate pace

40sec Ski at moderate pace

40sec Bike at moderate pace

Workout:

AMREP 10:

20 Alt. DB Snatch @50/35

20 AbMat Sit-ups

18 Alt. DB Snatch

18 AbMat Sit-ups

16 Alt. DB Snatch

16 AbMat Sit-ups

14…etc.

Pace: Through the round of 10-12