0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-44:00 WOD

44:00-50:00 Optional Class Challenge

50:00-60:00 Cool-down

WOD

Alt. Every 90 seconds for 24 minutes (4 sets each)

30 Single Arm/Single Leg V-ups

100m Double KB Front Rack Carry

30 Side Plank Top Leg Raises (15 each side)

100m One KB overhead/one KB at side (switch at 30sec)

*Pace Goal: breathe, move, enjoy the core work

*start people on different stations as needed

Beginner: Light KB

Scaled: 26/18

Rx: 35/26

10/20/30 Challenge

For Time

10 Calorie Bike

20 Lunges

30 Air Squats

*stagger the start as needed, have some fun cheering each other on and enjoy the leg pump :)