0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-36:00 Energy Systems

36:00-47:00 Transition to WOD

47:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

Walking Straight Leg Marches

Walking Quad Stretch

Foam Roll/Stretch Calves

Specific Warm-up

2 Rounds:

200m Run (moderate, hard pace)

40 Scissor Kicks

Energy Systems

Every 4 minutes for 16 minutes

400m Run

WOD

AMREP 8:

400m Plate Carry

Max Burpee to Plate with remaining time

*Pace Goal: 60-80 Burpee to Plate

*carry the plate wherever you want

Beginner: 10 (15/10 if you have 15s)

Scaled: 25/10 (25/15 if you have 15s)

Rx: 45/25 (35/25 if you have 35s)