0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-32:00 Energy Systems

32:00-40:00 Transition to WOD

40:00-55:00 WOD

50:00-60:00 Cool-down

General Warm-up

2 Rounds

20sec Quad Stretch each side

10 Scorpions

5 Up dog to Down Dog

10/8 Calorie Row/Bike (one round of each)

Energy Systems

Alternating EMOM 12 (3 sets each):

M1: 20sec Max Calorie Bike

M2: 40sec Max Calorie Row

M3: Rest

*start people on different machines as needed, rotate through, everyone does the rest minute at the same time

*Push HARD when biking or rowing

*NOTE: track your total calories, need this for the MetCon

WOD:

AMRAP 15:

Row/Bike Half of the Total Calories from above

Plate Russian Twists, same reps as calories

*Pace Goal: around 2 rounds

*I know this is a bit of math and can be confusing at first glance, but embrace it and it will be a fun one

*if you got a total of 120 calories between the row and bike, then your reps for the MetCon will be 60 (make sure you round to the nearest even number)

*the first section today was about short duration, high intensity…the WOD is about long duration, low intensity

*start on different machines, first come/first serve after that

*Plate Russian twists: reps are total, 60 = 30 per side

*All levels: choose a plate weight that allows you to breathe and move