0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to Endurance

25:00-57:00 Endurance

57:00-60:00 Cool-down

General Warm-up

3 Rounds

Straight Arm Bicep/Shoulder Stretch on Rig

Standing Tricep Stretch

Walking Hip Openers

Inverted Toe Touches

Infant Squats

Endurance Prep

2-3 Rounds

10/7 Calorie Machine of your choice

8 Ring Rows

6 Step-overs

4 KB Upright Rows

Endurance:

Partner 5 Rounds For Reps

5 minute time block

30/27/24 Calorie Machine of your choice

30 Ring Rows

30 Box Step-overs @24/20”

30 KB Upright Rows @53/35

—2 minutes rest between rounds—

SCORE: Time for each round

BEGINNER: 26/18

SCALED: 35/26