0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to WOD

20:00-36:00 WOD

36:00-45:00 Transition to Challenge

45:00-55:00 Challenge

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Wall Quad Stretch

Kneeling Hip Flexor Stretch

Standing Straight Leg Marches

Front Rack Stretch

WOD Prep

2-3 Rounds

10 Double or Single Unders

10/8 Calorie Row

20’ Bear Crawl

5 Toes to Bar

WOD:

“Tabataless”

Four Tabatas in 16 minutes

Double Unders

Toes to Bars

Calorie Row

Bear Crawl

*Pace Goal: push for consistency each round

*start people on different movements as needed…20-25’ sections for Bear Crawl

*Each Tabata is 8 rounds of :20 seconds of work, :10 seconds of rest. Complete 8 full rounds of each movement prior to starting the next (:10 seconds rest between movements). Score is total reps but also count reps for each movement.

Beginner: Line Hops, Lying Straight Leg Raises

Scaled: Single Unders, Hanging Straight Leg Raises

Partner Challenge

100/80 Calorie Bike

*one partner holding Wall sit while other partner works on calories