0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-50:00 Workout

50:00-60:00 Cool-down

1) Warm-up:

2 Rounds

20sec Calf Stretch

20sec Quad Stretch

20sec Hamstring stretch

—then—

3 Rounds

100m Jog

10 Ring Rows

10 Single KB RDLs

2) MetCon:

Partner For Time:

100 x Deadlift

2,000m Row

200 x AbMat Sit-ups

1,600m Run

*split reps/calories/meters as needed

*Pace: Aggressive: 24:00, Solid: 27:00, Limit: 30:00

*have some do row and some run after deadlift if needed because of class size, if they rowed first then run after sit-ups, if they ran first then row after sit-ups

Level 1: 95/65, 80 deadlift 1,500m Row, 400 Flutter Kicks, 1,000m Run

Level 2: 135/95, Hanging Knee Raises

Level 3: 185/125

3) COOL-DOWN