0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-47:00 WOD

47:00-60:00 Cool-down

General Warm-up

2 Rounds

30sec Wall Sit

30sec Front Plank

10 Plate Bus Drivers

10 Plate Drags (5 each way, VIDEO)

WOD Prep:

2 Rounds

10/8 Calorie Row/Bike (one each round)

5 Handstand Push-ups (or scaled version

5 Toes to Bar (or scaled version)

Workout:

AMRAP 12:

20/16 Calorie Row

12 Handstand Push-ups

—3 minutes rest/transition—

6 Rounds For Time: 12-minute cap

20/14 Calorie Bike

12 Toes to Bar

*this is working what would be the third phase of skill progression, introducing some general fatigue (increasing heart rate) then working on stringing reps

*start groups at different couplets if needed because of class size…if you finish the for time sooner than 12 minutes, that is extra rest

*Pace Goal: 5-7 Rounds, 8:00-10:00

*Row: 1:15 or less

*HSPU: big sets each round or no more than three

*Bike: 1:15 or less

*Toes to Bar: big sets each round or no more than three

Beginner: 15/10 Row, Double DB Strict Press, 15/10 Bike, Lying Leg Raises

Scaled: Modified HSPU or Double DB Push Press, Hanging Straight Leg Raises

Rx: as is