0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

10 Iron Crosses

20sec Banded Lat Stretch each side

20sec Banded Hip Flexor Stretch each side

Strength Warm-up

3 Rounds

10 Russian KB Swings

10 Lying Straight Leg Raises

Lower Body Strength

15-minute time block

Work to Deadlift 1-rep max

*you have worked hard, LET’S GOOOOOOOO!

*recommend using the first 5 minutes to work up to around 75-80%…then going every 2 minutes for the remaining 10 minutes (5 sets)…sets 1-2 80-90%, set 3-5 have some fun and see what you can do. Make sure you keep your core braced, neutral spine, flex your butt on every rep

WOD Prep

2-3 Rounds

250/200m Row

30sec Plate Hold (VIDEO)

WOD:

8-minute time block:

1,000/800m Row

Max Single KB Farmer’s Carry with remaining time

*Pace Goal: 300-500m Carry

*stagger the start so that everyone can do the row, this time has been built in to the class time…partner up on a rower, once the first person is done try to start at the beginning of the next minute for easy math…example: partner one finishes the row in 3:30, that gives partner two 30sec to get on the rower and begin at the 4:00 mark which means 8 minutes would take them to the 12:00 mark so make sure the clock is just running up

*Row: should be 4:30 or less, adjust distance accordingly…if you were in class Tuesday then you should be rowing at about 10-15sec slower than your 500/400m pace…so if your faster row was 1:50 then your pace should be 2:00 to 2:05

*switch hands when needed on the carry, must carry at your side

Beginner: 800/600m Row, 26/18

Scaled: 35/26

Rx: 53/35