Fairly basic warmup - with the 10 or so in the gym picking exercises. The work out was tough and included a lot of different things - too many to remember now. It was a team event with each person getting a break while the other person was on. Unfortunately 2 of the rounds included pull up variations - which kill me. The other problem I have is that I cannot do the overhead squats with the proper technique because of poor flexibility in the shoulders. So more stretching...