0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-30:00 Energy Systems

30:00-40:00 Transition to WOD

40:00-55:00 WOD

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10/8 Calorie Bike

10 Supermans

30sec Plank

Energy Systems

Every 2 minutes for 10 minutes (5 sets):

30sec Max Calorie Bike @hard pace

*time for at least 3 people to use the same bike

WOD:

6 Rounds For Time:

10 Burpees

10 Single DB Hang Squat Snatch

12 Pull-ups

*Pace Goal: 12:00-14:00

*Burpees: steady pace

*Squat Snatch: hip pop and drop under, if mobility is limiting then go to a squat clean

*Pull-ups: no more than 3 sets throughout

Beginner: 25/15, Ring Rows

Scaled: 35/20, jumping/banded pull-ups

Rx: 50/35