0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-35:00 Energy Systems

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Straight Leg Marches

Quad Stretch

Iron Crosses

Specific Warm-up

3 Rounds

40sec Wall Sit

30sec Front Plank

20sec Superman hold

Energy Systems

15-minute time block

200/160 Calories

Rotate machines (Row/Bike) every 2 minutes until calories are achieved

WOD Prep

2-3 Rounds

100m Run

5 Hang Power Cleans (build to WOD weight)

WOD:

AMRAP 10:

400m Run

Max Unbroken Hang Power Cleans

Pace: 3-4 rounds, 40-50 reps

*choose a weight that allows you to do 10+ reps for most of the 10 minutes

Beginner: 75/55

Scaled: 115/75

Rx: 135/95