0-5 mins - General Warm Up
5-15 mins - Mobility Warm Up
15-45 mins - WOD
Cardio Pyramid
Row or Airdyne
1 mins Work - 30 secs Rest
2 mins Work - 60 secs Rest
3 mins Work - 90 Secs Rest
4 mins Work - 120 secs Rest
4 mins Work - 120 secs Rest
3 mins Work - 90 secs Rest
2 mins Work - 60 secs Rest
1 mins Work - 30 secs Done
45-55 mins - Cool Down
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