0:00-15:00 General Warm-up

15:00-20:00 Transition to Work

20:00-35:00 Work

35:00-44:00 Transition to WOD

44:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

20sec Hang From Rig

30sec Side Plank (15sec each side)

5 Up Dog to Down Dog

Movement Prep

Work

Alt. EMOM 15 (5 sets of each)

M1: 4-6 Elevating Toes to Bar (VIDEO)

M2: 3-5 Monkey Tails (VIDEO) or Toe Taps (VIDEO)

M3: Prone Ys and Ts (6 reps of each, controlled)

*T2B and Handstand Walk Skill Work

*Scaled: if they cannot hang on the rig yet then lying straight leg raises for core strength, if they cannot get upside down yet then you could work towards a handstand on the wall or have them do half or full wall walks

WOD Prep

2-3 Rounds

6 Russian KB Swings (build to WOD weight)

4 Burpees

WOD:

12 Rounds For Time

8 Russian KB Swings

8 Burpees

*Pace Goal: 9:00-11:00

*Swings: good hip hinge, flex your butt, relax your shoulders, KB to eye level

*Burpees: steady pace throughout, force yourself to drop, you will get back up

Beginner: Air Squats, Up Downs

Scaled: 35/20

Rx: 50/35