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10min warmup

Block 1: 16 mins

Begin this block with what we call a “Brick”. This just refers to the transition from going from the bike to the treadmill. The goal is to get through this as quickly as you can with a minimal break in between the bike and treadmill. Complete whichever happens first, 50 calories or 5:00 cap and then again with 800m run or a 4:00 cap. When completed, if completed in the time, go through the AMRAP (as many rounds as possible) for the time that is left.

Block 2: 14 mins

This block has slightly less time than the last block and a shorter “brick”, but will be the same format.

Block 3: 12 mins

Repeat the block again, but with another shorter “brick” and less time.

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