0:00-15:00 General Warm-up
15:00-20:00 Transition to Conditioning
20:00-39:00 Conditioning
39:00-47:00 Transition to Workout
47:00-55:00 Workout
55:00-60:00 Cool-down
1) Warm-up:
3 Rounds
100m jog
10/8 Calorie Row
8/6 Calorie Bike
2) Conditioning:
4 Rounds
4 minutes of easy to moderate pace cardio (Run, Row, Bike)
1 minute rest
*you can switch what you choose each round or for some rounds
3) MetCon:
AMRAP 8:
2 Rope Climbs
40’ DB Drag Bear Crawl
*mark off 20’ sections
Level 1: 10 x Sit-ups + 10 x Ring Rows = 2 Rope Climbs, Bear Crawl
Level 2: 10 x Sit-ups + 10 x Ring Rows = 2 Rope Climbs, 35/20
Level 3: 50/35
4) COOL-DOWN