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:

2 Rounds

20sec Down Dog

20sec Child’s Pose

20sec Pigeon Stretch

—then—

3 Rounds

100m jog

10 Banded Curls

10 Banded Pull Aparts

10 Push-ups

10 Lunges

2) MetCon:

Hero WOD “Schmalls”

For Time:

800m Run

—then—

2 Rounds

50 Burpees

40 Pull-ups

30 Alt. Pistols

20 American KB Swings

10 Handstand Push-ups

—then—

800m Run

*Pace: Aggressive: 29:00, Solid: 32:00, Limit: 35:00 (Individual Paces)

Beginner: Partner and split reps as needed, 400m run, 1 round, 400m run

Scaled: Partner and split reps as needed and/or Jumping/banded, Single KB Lunges, 35/26, Single KB Push Press each arm

Rx: 70/53

4) COOL-DOWN