0:00-15:00 General Warm-up

15:00-25:00 Transition to Conditioning

25:00-49:00 Conditioning

49:00-60:00 Cool-down

2) Warm-up:

3 Rounds

100m Jog

10 Single Arm KB Swings

10 Single Arm KB Push Press

10 Lateral Hops over KB

3) MetCon:

Partner For Reps:

Alternating Every 4 minutes for 24 minutes (3 sets each):

400m Run Together + Max MB Slams with remaining time

400m Run Together + Max Box Jump Overs with remaining time

*Pace: Aggressive: 180 total reps, Solid: 150 total reps, Limit: 120 total reps

Level 1: Run is split 15/10, 16/12”

Level 2: 25/15, 20/16”

Level 3: 35/20, 24/20”