0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-55:00 Strength

55:00-60:00 Cool-down

Warm-up

2 Rounds:

200m Jog

250/200m Row/Ski

10 Push-ups

5 Pull-ups or 10 Ring Rows

MetCon:

Hero WOD “Hamilton” done with partner

Three rounds for time of:

Row 1000 meters

50 Push-ups

Run 1000 meters

50 Pull-ups

*Pace Goal: how consistent can you be across the 3 rounds? around 35-38 minutes

*split reps as needed

*add Ski if more than 10 people