0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

20sec Glute Bridge Hold

10 KB/DB Goblet Squats

10/8 Calorie Row

Lower Body Strength

Every 2 minutes for 12 minutes:

3 Front Squats + 8 Single KB/DB Goblet Squats

*both movements back to back then rest for remaining time

—then—

EMOM 3:

8 Barbell RDLs @empty barbell or light weight

*controlled reps for all movements, time under tension helps with increasing muscle size and muscular endurance

*start around 75% on front squat and build, reps dropped on both movements from last week, increase weight…next week and for the remainder of the cycle will be back squat

WOD:

3 Rounds For Reps:

1 minute Max Calorie Row

30 seconds Rest

1 minute Max Wall Balls

30 seconds Rest

*Pace Goal: 75-120 total reps

*start half on row and half on wall balls if needed because of class size

*Row: hard pace row, shoot for consistency each round, focus on your pull

*Wall Balls: at least 10 reps at a time, try to force short rest

Beginner: 10/8

14-15: 14/10

16-17: 20/14