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

15:00-20:00 Transition to WOD

20:00-60:00 WOD

60:00-60:00 Cool-down

General Warm-up

3 rounds

Lying Glute Stretch

Up Dog to Down Dog with calf stretch

Scorpions

WOD Prep

3 Rounds

100m Run

10 Sit-ups

8 Air Squats

6 Push-ups

WOD:

Hero WOD “Maupin” done with partner

4 Rounds for Time

800 meter Run

49 Push-Ups

49 Sit-Ups

49 Air Squats

*split all reps as needed

*Pace Goal: enjoy some fitness

Beginner: 2-3 Rounds, scale/modify movements

Scaled: knees or hands elevated push-ups