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

15:00-20:00 Transition to Workout

20:00-50:00 Workout

50:00-60:00 Cool-down

General Warm-up

3 rounds

Up Dog to Down Dog

Front Rack Stretch

Standing side lunge groin stretch

Workout Prep

2-3 Rounds

10/8 Calorie Bike

5 Power Cleans

1 Rope Climb

Workout:

Teams of 3, 18 Rounds For Time:

20/14 Calorie Bike

10 Power Cleans @135/95

1 Rope Climb

*waterfall format

PACE GOAL: 3:00-4:00 per round

STRATEGY:

• Partner 1 begins the bike while 2 and 3 wait, you cannot move to the next movement until the person in front of you is done. 18 total rounds, a round is counted each time someone finishes the rope climb, so 6 rounds each partner