0:00-15:00 General Warm-up

15:00-20:00 Transition to Challenge

20:00-36:00 Challenge

36:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds:

20sec Kneeling Hip Flexor Stretch each side

20sec Banded Lat Stretch each side

20sec Calf Stretch each side

Specific Warm-up

2 Rounds

10/8 Calorie Row/Bike

15 Air Squats

20 Shoulder Taps

“Dirty 30” Challenge

Alternate Every 4 minutes for 16 minutes (2 sets each):

30 Cal Row

30 Cal Bike

*push HARD when you go, you are getting a good amount of rest…time for multiple people to use the same machine within the 4 minutes

WOD Prep

2-3 Rounds

5 Toes to Bar

6 Box Jumps

7 Push-ups

WOD:

AMREP 3 x 3 rounds

16 Toes to Bar

16 Box Jumps

Max Push-ups in remaining time

—1:30 rest between rounds—

*good knowledge for Murph…fatigue the core, increase the heart rate, see what you can do on push-ups

*Pace Goal: 2:00 or less to complete the T2B and BJ, leaves 1:00-1:30 for push-ups

Beginner: 10 Lying Straight Leg Raises, 12 Box Jumps @16/12”, 14 Knees or hands elevated push-ups

Scaled: Hanging Straight Leg Raises, 20/16”, Knees or hands elevated push-ups

Rx: 24/20”