WARM-UP

Hinshaw Warm Up

WORKOUT PREP

-With partner- 3 sets:

• 20-second Assault Bike each (build in pace)
• 100m Run each (build in pace)

FIRE

20:00 AMRAP in Teams of 2:

• 200/160 Calorie Erg
• 3200m Run
• ** Share the work, one athlete works at a time**

WATER

• 160/130 Calorie Erg
• 2400m Run

EARTH

• 100/80 Calorie Erg
• 1600m Run