0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-42:00 WOD

42:00-50:00 Transition to Challenge

50:00-55:00 Challenge

55:00-60:00 Cool-down

General Warm-up

2 Rounds:

30sec Front Plank

15 Supermans

10 Scorpions

WOD Prep

2 Rounds

6 Single Arm/Single Leg V-ups

50m Double KB Front Rack Carry

6 Side Plank Top Leg Raises (3 each side

50m One KB overhead/one KB at side (switch at 25m)

WOD:

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

30 Single Arm/Single Leg V-ups

100m Double KB Front Rack Carry

30 Side Plank Top Leg Raises (15 each side)

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

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

*can also use DBs if needed

*start people on different stations as needed

Beginner: Light KB

Scaled: 26/18

Rx: 35/26

10/20/30 Challenge

For Time:

10 Calorie Bike

20 Lunges

30 Air Squats

*stagger the start so everyone can go in this order, empty it out and have some fun cheering each other on