0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-37:00 Energy Systems

37:00-44:00 Transition to WOD

44:00-55:00 WOD

55:00-60:00 Cool-down

Warm-up:

3 Rounds

10/8 Calories Row/Ski/Bike (easy, moderate, hard)

10 KB RDLs

20 Shoulder Taps (VIDEO)

Energy Systems:

2 Rounds:

2 minute Max Calorie Row or Ski

1 minute rest/transition

2 minute Max Calorie Bike

1 minute rest/transition

2 minute Max Distance Heavy MB/Sandbag/Yoke Carry

1 minute rest /transition

Workout:

For Time:

80 Russian KB Swings

40 Push-ups

80 AbMat Sit-ups

40 Push-ups

*Pace: Aggressive: 9:00, Solid: 10:00, Limit: 11:00

*Swings: no more than 4 sets

*Push-ups: be smart in set 1, you can blow yourself up for set 2 very easily…there will be added difficulty with these after sit-ups

*Sit-ups: find a way to keep moving at a steady pace

Beginner: 26/18, knees or hands elevated push-ups

Scaled: 35/26, knees or hands elevated push-ups

Rx: 53/35