0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds:

10 Iron Crosses

20sec Lying Glute Stretch each side

10 Scap Wall Slides

WOD Prep

3 Rounds:

5 Burpees

10 KB RDLs

20 Flutter Kicks

WOD:

“Hansen”

5 Rounds For Time:

30 KB Swings

30 Burpees

30 Sit-ups

*Pace Goal: enjoy some fitness

Beginner: 20 reps of each, 26/18, Up Downs and/or with a partner if wanted

Scaled: 35/26 and/or with a partner if wanted

Rx: 53/35