0:00-15:00 General Warm-up

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

20:00-35:00 Energy System/Core

35:00-45:00 Transition to Conditioning

45:00-55:00 Conditioning

55:00-60:00 Cool-down

2) Specific Warm-up:

3 Rounds

10/8 Calorie Row/Bike

10 Plank Up Downs

10 Supermans

3) Conditioning:

15 minute time block:

1 min Max Calorie Row/Bike

30sec Rest/Transition

*alternate back and forth on row and bike until you accumulate 100/80 total calories

—with time remaining—

As Many Rounds and Reps as Possible:

10 Deadbugs

20 KB Side Bends (10 each side)

4) MetCon:

4 Rounds For Time:

14 Unbroken Alt. DB Snatch

14 Box Jump Overs

—1 minute rest between rounds—

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

*paces include rest time

Level 1: 25/15, does not have to unbroken, 16/12”

Level 2: 35/20, 20/16”

Level 3: 50/35, 24/20”