0:00-7:00

1) GENERAL WARM-UP:

2 Rounds:

Lying on back Knees side to side x 5 each way

Double Leg Glute Bridge Hold x 30 seconds

—then—

2 Rounds:

T-Spine Rotations x 10 each way (VIDEO)

Plate Overhead Lunges x 10

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

10 x American KB Swings

10 x Sit-ups

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon: “WOD you be My Valentine”

Partner For Time: 30 minute cap

50 x Russian KB Swings

50 x Plate Ground to Overhead

50 x Partner Plate Sit-ups (sit-up, pass plate to your partner, they sit-up and pass it back)

40 x Russian KB Swings

40 x Plate Ground to Overhead

40 x Partner Plate Sit-ups (sit-up, pass plate to your partner, they sit-up and pass it back)

30 x Russian KB Swings

30 x Plate Ground to Overhead

30 x Partner Plate Sit-ups (sit-up, pass plate to your partner, they sit-up and pass it back)

20 x Russian KB Swings

20 x Plate Ground to Overhead

20 x Partner Plate Sit-ups (sit-up, pass plate to your partner, they sit-up and pass it back)

10 x Russian KB Swings

10 x Plate Ground to Overhead

10 x Partner Plate Sit-ups (sit-up, pass plate to your partner, they sit-up and pass it back)

*Pace: Aggressive: 22:00, Solid: 25:00, Limit: 30:00

Beginner: 26/18, 15/10

Intermediate: 35/26, 25/15

Advanced: 53/35, 35/25

Sport: 70/53, 45/35

50:00-60:00

5) COOL-DOWN: 3 Rounds

Up Dog x 20 seconds

Down Dog x 20 seconds

Child’s pose x 20 seconds