0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-50:00 WOD

50:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds

10/8 Calories Row/Bike or 100m run (can do one round of each)

10 Hanging Knee Raises

5 Burpees

WOD:

5 Rounds (30 minutes):

1 minute of work/30sec transition

Meter Row

Meter Bike

Meter Run

Meter Heavy DB/KB/Sandbag/MB/Plate Front rack or hug Carry

*start people at different stations and rotate through

*Pace Goal: Breathe and move

*start on different stations, rotate through