0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems/Core

20:00-38:00 Energy Systems/Core

38:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10/8 Calorie Bike

10 Banded Good Mornings

30sec Plank

Energy Systems/Core

3 Sets:

2 rounds (2 minutes)

10sec MAX EFFORT Bike

50sec easy coast

--2 minutes rest between sets--

*start some on rest and some on the bike if needed because of class size

--then--

Alternating Every Minute on the Minute for 6 minutes (3 sets):

30sec Russian Twists

30sec Supermans

WOD:

For Time:

10 Russian KB Swings

10 Toes to Bar

9 Russian KB Swings

9 Toes to Bar

8,7,6,5,4,3,2,1

*Pace Goal: 7:00-9:00

*Swings: stay unbroken, good hip hinge, relax shoulders/arms, flex your butt on every rep

*Toes to Bar: can you stay unbroken? If not, try to keep it no more than 2 sets

Beginner: 26/18, Lying Straight Leg Raises

Scaled: 35/26, Hanging Straight Leg Raises

Rx: 53/35