0:00-15:00 General Warm-up

15:00-20:00 Transition to Skill Work

20:00-35:00 Skill Work

35:00-43:00 Transition to Workout

43:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds:

20sec Standing Shoulder Stretch

20sec Bent Arm Pec Stretch on Rig

10 Iron Crosses

10 Scorpions

—then—

3 Rounds

10 Push Press

10 Snatch Grip Bent Over Rows

2) Strength

15 minute time block

7 sets

5 Push Press

10 Double DB/KB Bent Over Rows

3) MetCon:

12 minute time block:

—Buy-in—

30/21 Calorie Row/Ski

—then—

AMRAP:

12 Box Jumps

12 MB Ground to Over Shoulder

*Pace: Aggressive: 1:15/7 Rounds, Solid: 1:45/6 Rounds , Limit: 2:00/5 Rounds

*stagger the start if needed because of class size

*row/ski should take no longer than 2 minutes

Beginner: 20/16 cal row, 16/12”, 35/20

Scaled: 15/12 cal row, 20/16”, 50/35

Rx: 24/20”, 70/50

4) COOL-DOWN