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

100m Jog

20 Flutter Kicks

10 Lunges

3) MetCon:

3 Rounds for Reps with a partner:

2 minute Max Calorie Row

2 minute Max MB Slams

2 minute Max MB Lunges

2 minute Max Distance Run together

2 minute Max Toes to Bar

2 minute Max Air Squats

*split calories/reps as needed

*Pace: push the pace and have fun

*start some groups on row and go as listed, start other groups on run and go run, T2B, air squats, row, slams, lunges

Beginner: AbMat Sit-ups

Scaled: 35/20, Hanging Straight Leg Raises

Rx: 50/35