0:00-15:00 General Warm-up

15:00-22:00 Transition to Workout

22:00-50:00 Workout

50:00-60:00 Cool-down

1) Warm-up:

2 Rounds

20sec Jumping Jacks

20sec Mountain Climbers

10 90/90s

20sec Lying Glute Stretch

—then—

3 Rounds

8/6 Calorie Bike

6 Hang Power Cleans

6 Push Jerks

2) MetCon:

Partner 2 Rounds For Time:

100/70 Calorie Bike

50 Clean & Jerks

16 Rope Climbs

*100/80 Calorie Row is an option if needed because of class size

*Pace: Aggressive: 32:00, Solid: 35:00, Limit: 38:00

Beginner: 80/56 Bike, 12 Double DB Push Press, 50 sit-ups + 50 ring rows = 16 Rope Climbs

Scaled: 135/95, 80 Sit-ups + 80 Double DB Rows = 16 Rope Climbs

Rx: 155/105

4) COOL-DOWN