0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy System/Core

20:00-36:00 Energy System/Core

36:00-43:00 Transition to Conditioning

43:00-55:00 Conditioning

55:00-60:00 Cool-down

2) Warm-up:

3 Rounds

10/8 Calorie Row/Bike

30sec Plank

30sec Wall Sit

3) Conditioning/Core:

4 Rounds:

40sec Max Row + 40sec Supermans

40sec Rest

40sec Max Bike + 40sec Hollow Rocks

40sec Rest

4) MetCon:

12 Rounds For Time:

8 Single DB Hang Clean & Jerk

8 Toes to Bar

*Pace: Aggressive: 9:00, Solid: 10:30, Limit: 12:00

Level 1: 25/15, Lying Straight Leg Raises

Level 2: 35/20, Hanging Straight Leg Raises

Level 3: 50/35