0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to Workout

43:00-55:00 Workout

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Lying Glute Stretch

Up Dog

Kneeling Hip Flexor Stretch

Strength

Barbell Good Mornings 5x3

KB Goblet Lateral Lunges 5x6 (3 each leg)

WOD Prep

2-3 Rounds

10/8 Calorie Row/Ski/Bike

5 Toes to Bar

WOD:

AMRAP 12:

25/20 Calorie Row/Ski/Bike

20 Toes to Bar

*Pace Goal: 4-5 Rounds

*start on different machines and rotate through