0:00-15:00 General Warm-up

15:00-20:00 Transition to Conditioning

20:00-40:00 Conditioning

40:00-47:00 Transition to MetCon

47:00-55:00 Metcon

55:00-60:00 Cool-down

1) WARM-UP:

3 Rounds

10/8 Calorie Row

30sec Front Plank

30sec Wall Sit

3) Conditioning:

Every 5 minutes for 20 minutes (4 sets):

500/400m Row

*this allows multiple people to row within the time frame

*MAX EFFORT intervals…you should want every bit of the rest you get. Challenge yourself to hit consistent times each set

*create an atmosphere of people cheering others on while they are resting

4) MetCon:

AMRAP 8:

3 Strict Pull-ups

6 Push-ups

9 Box Jumps

*Pace: Aggressive: 10 Rounds, Solid: 8 Rounds, Limit: 7 Rounds

Level 1: 6 Ring Rows, Hands Elevated or Knee Push-ups, 16/12”

Level 2: Kipping C2B/Kipping Chin over Bar/Jumping Pull-ups, Hands Elevated or Knee Push-ups, 20/16”

Level 3: 24/20”

55:00-60:00

5) COOL-DOWN