0:00-12:00 General Warm-up

12:00-20:00 Transition to Workout

20:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

20sec Standing Tricep Stretch

20sec Straight Arm Stretch on Rig

5 Inchworms

—then—

2 Rounds

20 Line Hops

20 Mountain Climbers

20 Flutter Kicks

2) MetCon:

5 Rounds For Time

30 MB Slams

30 Burpees

30 Inverted Rows

Pace: Aggressive: 29:00, Solid: 32:00, Limit: 35:00

*individual paces

Level 1: Partner and split reps as needed, 25/15, Up Downs, Ring Rows, 4 rounds

Level 2: Partner and split reps as needed, 35/20

Level 3: 50/35

4) COOL-DOWN