0:00-15:00 General Warm-up/Review of Strength

15:00-31:00 Strength

31:00-41:00 Transition to WOD

41:00-50:00 WOD

50:00-60:00 Cool-down

Upper Body Strength

Warm-up sets

Alt. EMOM 4 (3 sets each)

M1: 2 Bench Press (build to starting weight)

M2: 2 Gorilla Rows (1 each arm)

Working sets

Alt. EMOM 12 (6 sets each)

M1: 4 Bench Press at 75-82.5%

M2: 4 Gorilla Rows (2 each arm, VIDEO)

WOD Prep:

2-3 Rounds

10/8 Calorie Bike

30sec Front Plank

WOD:

Alternating Every 90 seconds for 9 minutes (3 sets each):

1: 20/14 Calorie Bike

2: 30 AbMat Sit-ups

*Pace Goal: 60sec or less for the bike and sit-ups

*shoot for consistency across the 3 sets of each movement