0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-35:00 Energy Systems

35:00-44:00 Transition to WOD

44:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

20sec Glute Bridge

10 Air Squats

10 Ring Rows

Energy Systems Warm-up

2 Rounds

20 Mountain Climbers

20 Flutter Kicks

Energy Systems

15-minute time block

Max effort 500m Row

*EMPTY. IT. OUT., record your time, knowing that will be helpful for class Friday

*break the class up into groups, should enough time for all to get through their row, have some fun and cheer on your classmates

WOD Prep

2-3 Rounds

6 Russian KB Swings (build to WOD weight)

4 Burpees

WOD:

12 Rounds For Time

8 Russian KB Swings

8 Burpees

*Pace Goal: 9:00-11:00

*Swings: good hip hinge, flex your butt, relax your shoulders, KB to eye level

*Burpees: steady pace throughout, force yourself to drop, you will get back up

Beginner: Air Squats, Up Downs

Scaled: 35/20

Rx: 50/35