0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-40:00 WOD

40:00-47:00 Transition to Work

47:00-55:00 Work

55:00-60:00 Cool-down

General Warm-up

2 Rounds

10 Single DB Curl to Press (5 each arm)

10 Air Squats

5 Up Dog to Down Dog (3-5 sec hold in each position)

Movement Prep

WOD Prep

2-3 Rounds

5 MB Sprawl to Slam

5 Wall Balls

5 Inverted Rows

WOD:

AMRAP 20

20 Wall Balls

20 MB Sprawl to Slam (VIDEO)

20 Inverted Rows (VIDEO)

*Pace Goal: 4-5 Rounds

Beginner: 10/20/30 reps, 10/8

Scaled: 14/10

Rx: 20/14

Accessory Work

8-minute time block

4x30sec Weighted Plank (VIDEO)

4x15 Supermans (VIDEO)