0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-35:00 Energy Systems

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

WARM-UP:

1 Round

1 minute easy pace Bike

30 Scissor Kicks (VIDEO)

1 minute moderate pace Bike

20 Lunges

Energy Systems:

Every 3 minutes for 15 minutes (5 sets):

45sec Max Calorie Bike

*this allows 3 people to use one bike, 15sec of transition for the next person to get on

*push HARD, it is 45sec of work, 2:15 of rest, you should have a high enough effort that you want every bit of this rest

Workout:

AMRAP 10:

3 Toes to Bar

20 Double Unders

*add 3 T2B each round

*Pace: Get fitter, Solid: Get Fitter , Limit: Get Fitter :)

Beginner: Lying Leg Raises, 20 Line Hops

Scaled: Hanging Straight Leg Raises, 30 Single Unders

Rx: as is