Cycle 2 Week 6 of 8 Day 6

0:00-12:00 General Warm-up

12:00-20:00 Transition to Workout

20:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

20sec Up Dog

20sec Down Dog

20sec Child’s Pose

20 Shoulder Taps

10 Air Squats

2) MetCon:

For Time:

1,000m Ski/Row

80 Single DB Hang Clean & Jerks

80 Box Jumps

1,000m Ski/Row

80 Alt. DB Snatch

80 Single DB Box Step-overs

*half the groups start with Ski, half with row, then they switch at the next 1,000m if needed because of class size

Pace: Aggressive: 22:00, Solid: 26:00, Limit: 30:00

Beginner: 25/15, 16/12”

Scaled: 35/20, 20/16”

Rx: 50/35, 24/20”

4) COOL-DOWN