0:00-15:00 General Warm-up

15:00-20:00 Transition to MetCon

20:00-56:00 MetCon

56:00-60:00 Cool-down

1) Specific Warm-up:

3 Rounds

20 Line Hops

10 Air Squats

5 Burpees

2) MetCon:

30 Rounds For Time:

80’ Shuttle

4 DB Goblet Squats

2 Single DB Devil’s Press

*Pace: Aggressive: 30:00, Solid: 33:00, Limit: 36:00

*20’ zones, 4 lengths for the shuttle runs

Beginner: 25/15 and/or Partner, alternate full rounds

Scaled: 35/20 and/or Partner, alternate full rounds

Rx: 50/35