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

15:00-20:00 Transition to WOD

20:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

3 rounds

Lying Glute Stretch

Lying Hamstring Stretch

Banded Lat Stretch

Banded Pass throughs

Banded Overhead Squats

WOD Prep

2-3 Rounds

1 minute machine of your choice

10 Plate Hops + 5 Plate Ground to Overhead

WOD:

Alt. Every 3 minutes for 30 minutes

Machine of your choice @recovery pace

30 Plate Hops + 20 Plate Ground to Overhead

PACE GOAL: Finish the plate hops + G2OH in 1:30 or less

FEEL:

• Steady Eddy or Betty…interval style

• Heart rate will go from calm on the machine then climb with the plate hops and G2OH, then rest will help bring it back down

FIT February Day 5

200 Flutter Kicks