0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Endurance

20:00-50:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 Rounds

20-30 second each side Forearm Stretch

20-30 second each side Front Rack Stretch

20-30 second each side Lat Stretch on Rig

20-30 second each side Standing Hamstring Stretch

20-30 second each side Standing Quad Stretch

20-30 second each side Kneeling Hip Flexor Stretch

20-30 second each side Seated Groin Stretch

Endurance Warm-up

2 Rounds

10/8 Calorie Row

10/7 Calorie Bike

100yd Shuttle

Endurance

“Hurty 30”

AMRAP 30

30/24 Calorie Row

30/20 Calorie Bike

300yd Shuttle

FOCUS:

• Steady State Fitness

• Breathe, move, enjoy fitnessing

EQUIPMENT CONSIDERATIONS:

• If you need to share equipment then start people on different modalities and cycle through, time frames should be about the same