0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-50:00 Workout

50:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10/8 calorie Bike/Row

10 Plate Drags

10 Plate Lunges

2) MetCon:

Dirty 30: “Cardio Skillz”

Alt. EMOM 14:

40sec Max Calorie Row

20sec Max Calorie Bike

—2 minutes rest/transition—

AMRAP 14:

30 Double Unders

15 Toes to Bar

10 Alt. Pistols

*start people on different sections if needed because of class size

*start some on row and some on bike if needed because of class size

*Pace: Aggressive: 175/140 total cals/6 Rounds, Solid: 140/110 total cals/5 Rounds, Limit: 110/90 total cals/4 Rounds

Beginner: Line Hops, Lying Straight Leg Raises, Lunges, Inchworms

Scaled: Single Unders, Hanging Straight Leg Raises, DB Lunges, 45 degree wall walks

Rx: as is

4) COOL-DOWN