0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-32:00 Energy Systems

32:00-40:00 Transition to WOD

40:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds:

20sec Lying Hamstring stretch each side

20sec Lying Glute stretch each side

10 Iron Crosses

Specific Warm-up

2 Rounds:

10/8 Calorie Bike/Row (one round of each)

15 Hollow Rocks

Energy Systems

12-minute time block:

For Time

50/40 Calorie Row

40/30 Calorie Bike

*enough time to spit into groups and have multiple people use the same machine, treat it like a team waterfall and have some fun with it

WOD Prep

2-3 Rounds

10 Double or Single Unders

5 Toes to Bar

3 Deadlift + 2 Hang Power Cleans + 1 Jerk (build to WOD weight)

WOD

4 Rounds

3-minute time block

40 Double Unders

15 Toes to Bar

Max Rounds of DT with remaining time

*12 Deadlift/9 Hang Power Cleans/6 Jerks

—1 minute rest between rounds—

*Pace Goal: 4-6 Rounds of DT

*pick up where you left off each round

Beginner: Line Hops, Lying Straight Leg Raises, 12 KB Deadlift, 12 Double DB Curl to Press

Scaled: 50 Single Unders, Hanging Straight Leg Raises, 135/95

Rx: 155/105