0:00-18:00 General Warm-up

18:00-22:00 Transition to Workout

22:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

Foam Roll Quads

Stretch Quads

Foam Roll Hamstrings

Stretch Hamstrings

Foam Roll Calves

Stretch Calves

—then—

3 Rounds

10 Lunges

10 KB Upright Rows

20 Lateral Hops over KB

2) Finisher:

Dirty 30: “Kettlepulls”

30 Rounds For Time:

4 KB Goblet Lunges

4 Burpees over KB

2 Strict Pull-ups

Pace: Aggressive: 27:00, Solid: 30:00, Limit: 33:00

Level 1: 26/18, Up Downs, 4 Ring Rows

Level 2: 35/26, Chest to Bar

Level 3: 53/35

4) COOL-DOWN