0:00-10:00 General Warm-up

10:00-15:00 Transition to Workout

15:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

PVC Pass Throughs x 10

PVC Around the Worlds x 10

PVC Lat Stretch x 20 seconds

FIgure 4s x 20 seconds

—then—

3 Rounds

10 x Double DB Curls

20 x Shoulder Taps

30 seconds x Wall Sit

2) MetCon:

Girl WOD “Barbara”

5 Rounds For Time

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

3 minutes Rest

*Pace: 40 minute cap

Beginner: Partner and split reps as needed, Ring Rows, Knees or hands elevated push-ups, 4 rounds

Scaled: Partner and split reps as needed and/or Jumping/banded pull-ups, knees or hands elevated push-ups, 4 rounds

Rx: as is

4) COOL-DOWN