0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-44:00 WOD

44:00-50:00 Transition to Challenge

50:00-55:00 Challenge

55:00-60:00 Cool-down

General Warm-up

2 Rounds

Down Dog to Childs Pose

Forearm Stretch

Pigeon Stretch

WOD Prep

2-3 Rounds

30sec Front Plank

10 Bird Dogs

WOD:

Alt. Every 90 seconds for 24 minutes (4 sets each)

30 Single Arm/Single Leg V-ups

100m Double KB Front Rack Carry @35/26

30 Supermans

100m One KB overhead/one KB at side (switch at 50m)

*Pace Goal: breathe, move, enjoy the core work

*start people on different stations as needed

Beginner: Light KB

Scaled: 26/18

Rx: 35/26

Relay Challenge

15 Wall Balls

30 MB Russian Twists

*start as far away from the wall balls as your gym will allow…3,2,1, Go first person runs out, does wall balls and twists then runs back to tag next person, continue until all team members have gone

*Divide class into the biggest even teams you can…if 15 people then do 3 teams of 5