0:00-15:00 General Warm-up

15:00-20:00 Transition to MetCon

20:00-56:00 MetCon

56:00-60:00 Cool-down

1) Specific Warm-up:

3 Rounds

100m Jog

20 Flutter Kicks

10 Lunges

3) MetCon:

3 Rounds for Reps with a partner:

2 minute Max Calorie Row

2 minute Max Sandbag Ground to Overhead

2 minute Max Sandbag Lunges

2 minute Max Distance Run together

2 minute Max Toes to Bar

2 minute Max Air Squats

*split calories/reps as needed

*Pace: push the pace and have fun

*start some groups on row and go as listed, start other groups on run and go run, T2B, air squats, row, slams, lunges….this also allows the rower to be free when transitioning to it. Make sure someone is ready to begin the slams when rotating off the rower and someone is ready to begin on the rower when rotating from the air squats

Level 1: AbMat Sit-ups

Level 2: 35/20, Hanging Straight Leg Raises

Level 3: 50/35