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

40sec Wall Sit

30sec Front Plank

20sec Superman hold

Energy Systems

15-minute time block

200/160 Calories

Rotate machines (Row/Ski/Bike) every 2 minutes until calories are achieved

Workout:

AMRAP 10:

400m Run

Max Unbroken Hang Power Cleans @135/95

Pace: 3-4 rounds, 40-50 reps