Warm-up: 0:00-10:00

1. Movement Prep/Activation and Increasing Heart Rate
   3 sets:
   1 Minute Row (easy)
   1 Minute Echo Bike (easy)

Metcon: 12:00-42:00

AMRAP 30 Minutes (at easy/moderate pace)
1000m Row
100 Calorie Echo Bike

*Score every 10m as a rep.

Strength/Skill: 45:00-55:00

10 Sets (New set every minute)
1 Back Squat 70-80% 1RM Back Squat

CD: 58:00-60:00

1 Minute Couch Stretch (each side)