0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-50:00 Workout

50:00-60:00 Cool-down

Warm-up

3 Rounds

10 Lunge and rotate

20 Shoulder Taps

10 KB Bent Over Rows (5 each arm)

Workout:

Dirty 30: “Kettlepulls”

30 Rounds For Time:

4 KB Goblet Lunges @53/35

4 Burpees over KB

2 Strict Pull-ups

Pace Goal: 24:00-30:00