0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

10/8 Calorie Bike

10 Single Arm, Single Leg KB RDLs (5 each side)

Strength Warm-up

2 Rounds

5 Infant Squats

30sec Front Plank

Lower Body Strength

15-minute time block

Work to Back Squat 1-rep max

*you have worked hard, LET’S GOOOOOOOO!

*recommend using the first 5 minutes to work up to around 75-80%…then going every 2 minutes for the remaining 10 minutes (5 sets)…sets 1-2 80-90%, set 3-5 have some fun and see what you can do. Make sure you get depth and keep solid technique

WOD Prep

2-3 Rounds

4 Hang Power Cleans (build to WOD weight)

6 Lateral Hops over Barbell

8 Sit-ups

WOD:

AMRAP 10

20 Hang Power Cleans

30 Lateral Hops over Barbell

40 AbMat Sit-ups

*Pace Goal: 2-3 Rounds

*Hang Power Cleans: total rounds are low so go for big sets, your grip can rest during hops and sit-ups

*Hops: focus on being quick off the ground

*Sit-ups: steady pace

Beginner: 10 Single KB Upright Rows, 20 Lateral Line Hops, 10 Sit-ups

Scaled: 95/65

Rx: 115/75