Warm-up

3 Rounds

100m Run

30sec Front Plank

10 KB Upright Rows

Conditioning:

15-minute time block:

4 sets:

25/20 Calorie Row

15/10 Calorie Bike

*teams of 2-3, waterfall format

MetCon:

3 Rounds For Time:

400m Run

15 MB Slams

2 Rope Climbs

*Pace Goal: 9:00-11:00

*Run: should be no more than 2:30

Beginner: light MB, 10 MB Up and Overs in place of rope climbs

Intermediate: 35/20, half or 3/4 Rope Climbs

Advanced: 50/35

Sport: 50/35, Legless