0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Energy Systems

20:00-36:00 Energy Systems

36:00-47:00 Transition to WOD

47:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Up Dog to Down Dog

Seated Groin Stretch

Standing Straight Leg Marches

Specific Warm-up

3 Rounds

10/8 Calorie Bike

100m Run

Energy Systems

Cardio Complex: 4 sets

30sec Max Calorie Bike

400m Run

*Push HARD on each set, shoot for consistency, record your time range

Open Time Option: 16 minutes

Controlled Time Option: Every 4 minutes for 14 minutes

Member Specific: Should be enough time for three people to use the bike, add another machine if needed

WOD Prep

2-3 Rounds

6 Back Squats (build to WOD weight)

6 Burpees

WOD:

EMOM As long as possible: 8-minute cap

2 Back Squats @95/65

2 Burpees

*add 2 reps each round until you can no longer complete the reps within the minute

*Pace Goal: enjoy the burn :)

Beginner: 45/35, allow them to take the barbell from the rack, Up Downs

Scaled: 75/55

Rx+: 115/80

Comp: 135/95