0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-32:00 Energy Systems

32:00-38:00 Transition to WOD

38:00-50:00 WOD

50:00-60:00 Cool-down

Energy Systems

Alternating EMOM 12 (3 sets each):

M1: 20sec Max Calorie Bike

M2: 40sec Max Calorie Row

Rest

*start people on different machines as needed, rotate through, everyone does the rest minute at the same time

*NOTE: track your total calories, need this for the MetCon

WOD:

AMRAP 12:

Row/Bike Half of the Total Calories from above

Plate Russian Twists, same reps as calories

*split reps as needed

*Pace Goal: around 2 rounds

*I know this is a bit of math and can be confusing at first glance, but embrace it and it will be a fun one

*if you got a total of 60 calories between the row and bike, then your reps for the MetCon will be 30

*start on different machines, first come/first serve after that

*Plate Russian twists: reps are total, 30 = 15 per side

All levels: choose a plate weight that allows you to breathe and move