0:00-15:00 General Warm-up

15:00-20:00 Transition to MetCon

20:00-50:00 MetCon

50:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10/8 Calorie Row

10/8 Calorie Bike

10 Sit-ups

10 Lunges

2) MetCon:

Dirty 30: “Triple the Fun”

As Many Rounds and Reps as Possible in 8 minutes:

20/16 Calorie Row

10 Single DB Devil’s Press

—2 minutes rest—

As Many Rounds and Reps as Possible in 8 minutes:

15/11 Calorie Bike

20 Single KB Hang Snatches

—2 minutes rest—

As Many Rounds and Reps as Possible in 10 minutes:

20 Single KB Lunges

60 Double Unders

*Pace: Aggressive: 3.5/3.5/5.5 Rounds, Solid: 3/3/5 Rounds, Limit: 2.5/2.5/4.5 Rounds

*start people at row or bike, switch after the rest, then all do the 10min AMRAP as the last thing

Level 1: 15/12 Row, Burpees, 10/7 Bike, DB Snatch, 25/15, Line Hops

Level 2: 35/20, 35/26, Single Unders

Level 3: 50/35, 53/35

4) COOL-DOWN