0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-31:00 Strength

31:00-39:00 Transition to WOD

39:00-55:00 WOD

55:00-60:00 Cool-down

Specific WARM-UP:

3 Rounds

5 Infant Squats (VIDEO)

10 Ankle Wall Touches (as far from the wall as you can and touch your knee, but must keep heel down , VIDEO)

20 Hollow Flutter Kicks (VIDEO)

Lower Body Strength:

Back Squat

Warm-up Sets:

EMOM 3:

2 reps at 50%

2 reps at 60%

2 reps at 65%

Working Sets:

Every 2 minutes for 8 minutes:

5 reps

Sets 1-2: 70-75%

Sets 3-4: 77.5-80%

*set an 11-minute clock, first 3 minutes are an EMOM, then right into the every 2 minutes for the 4 working sets

WOD:

AMRAP 4:

10 MB Slams @50/35

10 MB Up and Overs (VIDEO)

*up and over is one rep, up and over back is 2 reps…etc.

—2 minutes rest—

AMRAP 4:

10/8 Calorie Bike

15 Double KB Deadlift @53/35

—2 minutes rest—

AMREP 4:

Max Calorie Row

*Pace: Aggressive 4 Rounds each, 80/64 Calorie Row, Solid: 3.5 Rounds each, 60/48 Calorie Row, Limit: 3 Rounds each, 50/40 Calorie Row

*these paces can take some time to dial in so let me know if we are not hitting the range so we can make adjustments

*interval cardio and core, shoot for an EMOM pace on the bike and slam stations, steady effort on the row station

*start people on different stations and rotate through according to class size…this would accommodate 9 people, add the ski as an option with the bike station if needed

*Slams: full extension overhead, contract core for power on slams, follow the ball down to repeat

*Up and Overs: flat back, ball under chest area, keep whole body braced and moving as a unit

*KB Deadlift: Chest up, KBs on sides like picking up suitcases, whole foot in contact with the ground, core braced, flex butt at the top of each rep

Scaled: Lighter MB, 26/18

Intermediate: 35/20, 35/26