0:00-15:00 General Warm-up

15:00-20:00 Transition to Work

20:00-32:00 Work

32:00-40:00 Transition to WOD

40:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

20sec Quad Stretch each side

10 Scorpions

5 Up dog to Down Dog

Movement Prep

Work

Alternating EMOM 12 (3 sets each):

M1: 20sec Max Calorie Bike

M2: 30sec Max Calorie Ski

M3: 40sec Max Calorie Row

M4: Rest

*use 3 row/ski/bikes, start people on different stations/machines as needed even if that is res, rotate through, this would accommodate 12 people…if more than 12 some may have to row more than 3 times

*Push HARD when biking, skiing or rowing

*NOTE: track your total calories, need this for the WOD

WOD:

AMRAP 15:

Row/Bike/Ski Half of the Total Calories from above

Plate Russian Twists, same reps as calories

*split reps as needed

*Pace Goal: around 2 rounds

*I know this is a bit of math and can be confusing at first glance, but embrace it and it will be a fun one

*if you got a total of 120 calories between the row and bike, then your reps for the MetCon will be 60

*the first section today was about short duration, high intensity…the WOD is about long duration, low intensity

*start on different machines, first come/first serve after that

*Plate Russian twists: reps are total, 60 = 30 per side

*All levels: choose a plate weight that allows you to breathe and move