0:00-15:00 General Warm-up

15:00-20:00 Transition to Conditioning

20:00-34:00 Conditioning

34:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

10 x Iron Crosses

10 x Scorpions

--then--

3 Rounds

250m Row or 10/8 x Calorie Bike

30 seconds x Front Plank

10 x Supermans

2) Conditioning:

Alternating Every 3:30 for 14 minutes (2 sets each):

3 minute Row or Bike @slightly above moderate pace (leaves 30 seconds rest/transition)

As Many Rounds and Reps in 3 minutes (leaves 30 seconds rest/transition): Scissors x 30 (VIDEO), 10 x Good Mornings @empty barbell

3) MetCon:

As Many Rounds and Reps as Possible 10 minutes:

50 x Russian KB Swings

40 x Box Jumps

30 x Side to Side Knee Raises

*Pace: Aggressive: 2 Rounds, Solid: 1.5 Rounds, Limit: 1 Round

Level 1: 26/18, 16/12”, Lying Straight Leg Raises

Level 2: 35/26, 20/16”, Hanging Knee Raises

Level 3: 53/35, 24/20”

4) COOL-DOWN