0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-44:00 WOD

44:00-48:00 Transition to Accessory Work

48:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

2 Rounds

Lat Stretch

Quad Stretch

Up Dog Stretch

WOD Prep

3 Rounds:

250m/200m Row

5 reps of each movement

WOD:

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

*Pace Goal: enjoy some fitness :)

Beginner: Ring Rows, Knees or hands elevated push-ups

Scaled: Jumping/Banded Pull-ups, Knees or hands elevated push-ups

Rx: as is

Accessory Work:

8 to 10-minute time block

4x12 Single DB Curls (6 each arm)

4x12 Single DB Tricep Kickbacks (6 each arm)