0:00-10:00 General Warm-up

10:00-15:00 Transition to Workout

15:00-35:00 Workout

35:00-45:00 Transition to Flex Friday

45:00-55:00 Flex Friday

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

20sec Pigeon Stretch

20sec Childs Pose

10 Iron Cross

—then—

2 Rounds

10 Double DB Curls

20 Shoulder Taps

30sec Wall Sit

2) MetCon:

Girl WOD “Cindy”

AMRAP 20:

5 Pull-ups

10 Push-ups

15 Air Squats

*Pace: Aggressive: 20+ Rounds, Solid: 17 Rounds, Limit: 15 Rounds

Beginner: Ring Rows x 5, knees or hands elevated push-ups x 7, Air squats x 9

Scaled: Jumping/Banded Pull-ups, knees or hands elevated push-ups

Rx: as is

Rx+: vest

3) Flex Friday:

Alt. EMOM 10:

Single Arm DB Curls 6 each side

Single Arm DB Tricep Kickbacks 6 each side

55:00-60:00

5) COOL-DOWN