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

15:00-20:00 Transition to Endurance

20:00-40:00 Endurance

40:00-50:00 Transition to Finisher

50:00-55:00 Finisher

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Wall Scap Slides

Thread the Needle

Shoulder Taps

Walking Hip Openers

Inchworms

Endurance Prep

3 Rounds

10/6 Calorie Bike

10 Mountain Climbers

10 Lying Leg Raises

10 Plate Hops

Endurance

Tabata Pre-test

8 Rounds of each movement

20 seconds of work/10 seconds of rest

1 minute rest between movements

Bike Calories

Mountain Climbers

Lying Leg Raises

Plate Hops

SCORE: Reps

FOCUS:

• Consistent reps each 20 second interval

Finisher

Max Bar Hang Hold