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

15:00-20:00 Transition to Strength

20:00-30:00 Strength

30:00-40:00 Transition to WOD

40:00-55:00 WOD

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Lateral Lunges

30sec Front Plank

Lower/Core Body Strength:

Alt. EMOM 10 (5 sets each):

6 Double KB/DB Bulgarian Squats (3 each leg)

12 Plate Overhead Sit-ups (VIDEO)

WOD:

15-minute time block:

—Buy in—

1,000/800m Row

AMRAP with remaining time:

40 Lateral Plate Hops (VIDEO)

30 Plate Ground to Overhead (VIDEO)

20 Plate Squats

*Pace: 4 Rounds, Solid: 3.5 Rounds , Limit: 3 Rounds

*stagger the start if you have more than 3 people (this would accommodate 6 people), this extra time is built in to the class time, 900/720m Ski as an option if more than 6 people (this would accommodate 10 people), 50/40 Calorie Bike as an option if more than 10 people

Beginner: 15/10 (10s if you don’t have 15s)

Scaled: 25/15 (25/10 if you don’t have 15s)

Rx: 35/25 (45/25 if you don’t have 35s)