0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

5 Infant Squats

5 Inchworms

10/10 Banded Lateral Walks

Specific Warm-up

Progress to starting weight

Strength

15-minute time block

Back Squats

2x8 at 60-65%

2x6 at 65-70%

Max reps at 75%

WOD Prep

2-3 Rounds

10/8 Calories Row/Bike

10 AbMat Sit-ups

10 Single DB Floor Press (5 each arm)

WOD:

3 Rounds For Time:

30/24 Calorie Row/Bike (at least one round of each)

25 AbMat Sit-ups

20 Single DB Floor Press (10 each arm)

Pace: 10:00-12:00

*start on different machines, rotate through, first come first serve for round 3

Beginner: 25/15

Scaled: 35/20

Rx: 50/35