0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-38:00 Transition to WOD

38:00-50:00 WOD

50:00-60:00 Cool-down

Strength

Warm-up sets

EMOM 3

1 Back Squat at 55-70%

Working Sets

Every 90 seconds for 9 minutes (6 sets):

3 Back Squat at 75% and build

*focus on solid depth and technique for all reps

WOD:

AMREP 12:

10 Russian KB Swings

10 Double Unders

10 Inverted Rows (VIDEO)

15 Russian KB Swings

15 Double Unders

15 Inverted Rows

20,25,30, etc…

*Pace Goal: into the round of 30

*can add ring rows as an option if needed because of class size

Beginner: 26/18, Line Hops

Scaled: 35/26, Single Unders

Rx: 53/35