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

250/200m Row

20 Flutter Kicks

Energy Systems

Every 5 minutes for 15 minutes:

500/400m Row

*time for two people house the same rower

*push hard on each row, record your paces, knowing them will be helpful for class Friday

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