0:00-15:00 General Warm-up
15:00-20:00 Transition to MetCon
20:00-53:00 MetCon
53:00-60:00 Cool-down
1) Warm-up:
3 Rounds
6 Sprawl to Jump over DB
8 Hanging Knee Raises
10 Single DB Curl to Press (5 each arm)
2) MetCon:
“15 Minutes of Fame”
15 minute time block:
Max Calorie Row or Bike
*Every 3 minutes starting at the 3-minute mark, complete:
10 Burpees
15 V-ups
—3 minutes rest—
15 minute time block:
Max Distance Run
*Every 3 minutes starting at the 3-minute mark, complete:
15 Push-ups
20 Air Squats
*Pace: Tough to estimate with this format
Level 1: Lying Straight Leg Raises, Hands elevated or knee push-ups
Level 2: Single Arm/Single Leg V-ups, Hands elevated or knee push-ups
Level 3: As is
4) COOL-DOWN