0:00-15:00 General Warm-up

15:00-20:00 Transition to Work

20:00-34:00 Work

34:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

Banded Lat Stretch

Band Tricep Extensions

Band Bicep Curls

Band Good Mornings

Specific Warm-up

3 Rounds:

2 pull-ups

4 Double DB Bench (build to starting weight)

Work

Alt. EMOM 14 (7 sets each):

M1: 3 Strict Pull-ups

M2: 6 Double DB Bench Press

*scale to hardest version of pull-ups you can if strict isn’t there yet

*partner people up and have them alternate movements if needed because of class size

WOD Prep

2-3 Rounds

6 Alt. DB Snatch

4 Box Jumps

2 Burpees

WOD:

AMRAP 10:

24 Alt. DB Snatch @50/35

24 Box Jumps @24/20”

—Cash-out—

2 minute Max Burpee to DB Box Step-overs

*Pace Goal: 4-5 Rounds (192-240 reps), 20-30 reps

*stagger the start by 2 minutes if needed so everyone can use the bike

Beginner: 25/15, 16/12”

Scaled: 35/20, 20/16”

Rx: 50/35, 24/20”