0:00-15:00 General Warm-up

15:00-30:00 Energy Systems

30:00-40:00 Transition to WOD

40:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

2 Rounds:

10 Iron Crosses

20sec Lying Glute Stretch

20sec Up Dog

Specific Warm-up

2 Rounds

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

20 Shoulder Taps

30sec Front Plank

Energy Systems

Alternating EMOM 15 (5 sets each):

40sec Row at moderate pace

40sec Bike at moderate pace

50m Double DB/KB Farmer’s Carry

WOD Prep

2-3 Rounds:

8 Alt. DB Snatch (build to WOD weight)

8 Sit-ups

WOD:

AMREP 10:

20 Alt. DB Snatch

20 AbMat Sit-ups

18 Alt. DB Snatch

18 AbMat Sit-ups

16 Alt. DB Snatch

16 AbMat Sit-ups

14…etc.

Pace: Through the round of 10-12

Beginner: 25/15

Scaled: 35/20

Rx: 50/35