0:00-20:00 Warm-up (General/Movement Prep/Specific)

20:00-25:00 Transition to WOD

25:00-53:00 WOD

53:00-60:00 Cool-down

General Warm-up

2 Rounds

5 Down Dog to Child’s Pose

20sec Pigeon Stretch each side

5 Inchworms

Movement Prep

WOD Prep

2 Rounds:

10/8 Calorie Bike/Ski (one round of each)

10 Single DB Cleans (5 each arm)

10 Single DB Shoulder to Overhead

10 Lunges

Workout:

Teams of 3

12 Rounds For Time:

One person does 30/21 Calorie Bike/Ski

Other two AMRAP while on bike/ski:

20 Single DB Hang Clean & Jerks

20 Alt. Pistols

*this would accommodate 18 people

*rotate through on the bike/ski so that each teammate does 4 rounds, ideally 2 on the bike and 2 on the ski

*Pace Goal: 24:00-28:00 completion, 12-14 Rounds

*Bike/Ski: 2:15 or less

AMRAP: recommend 10s on each movement

Beginner: 20/14 Bike/Ski, 25/15, Lunges with no weight

Intermediate: 35/20, Modified Pistol (heel lift, heel hook, etc)

Rx: 50/35