0:00-15:00 General Warm-up

15:00-20:00 Transition to Conditioning

20:00-29:00 Conditioning

29:00-39:00 Transition to Energy System

39:00-55:00 Energy System

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Sit-ups

10 Plate Ground to Overhead

20 Plate Hops

Workout:

AMRAP 9:

12 V-ups

12 Single DB Ground to Overhead

24 Double Unders

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Level 1: Lying Straight Leg Raises, 25/15, 24 Line Hops

Level 2: Single Arm, Single Leg Alt. V-ups, 35/20, 36 Single Unders

Level 3: 50/35

Conditioning:

Alt. Every 2 minutes for 16 minutes (4 sets each):

20/15 Calorie Row

20/15 Calorie Bike