0:00-15:00 General Warm-up

15:00-20:00 Transition to Conditioning

20:00-55:00 Conditioning

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10/8 Calorie Row

20 Lateral Hops over PVC

10 PVC Good Mornings

Workout:

Teams of 3, Waterfall format

24 Total Rounds For Time:

12/10 Calorie Row

14 Box Jump Overs

16 Russian KB Swings

*partner 1 begins while partners 2 and 3 are resting…once partner one completes the row they move to box jump overs while partner 2 begins on the row and partner 3 is resting…you cannot move to the next movement until the person in front of you has completed it, that also includes starting a new round…if partner 3 is still rowing when partner 1 finishes swings they must wait until the row is done before they begin…it is 24 total rounds, 8 rounds each person

*Pace: Aggressive: 27:00, Solid: 31:00, Limit: 35:00

Level 1: 10/8 Cals, 16/12”, 26/18

Level 2: 20/16”, 35/26

Level 3: 24/20”, 53/35