0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Energy Systems

20:00-40:00 Energy Systems

40:00-49:00 Transition to Workout

49:00-55:00 Workout

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Up Dog to Down Dog

Seated Groin Stretch

Standing Straight Leg Marches

Energy Systems

Cardio Complex: 4 sets

30sec Max Calorie Bike

400m Run

*stagger the start on the bike if needed

Workout Prep

2-3 Rounds

6 Back Squats (build to WOD weight)

6 Bottom Half Burpees

Workout:

AMRAP 6:

12 Back Squats @115/75

12 Bottom Half Burpees

*Pace Goal: Send it!

*these burpees are sneaky and I think worse than regular