0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

2 Rounds

20sec Lying Quad Stretch each side

20sec Lying Hamstring Stretch each side

20sec Lying Glute Stretch each side

10 Scorpions

WOD Prep

2-3 Rounds

10/8 Calorie Bike

10 Reps of each movement

WOD:

Alt. EMOM 30 (6 sets each)

M1: 40sec Wall Sit MB Rotations (VIDEO)

M2: 40sec MB Up and Overs (VIDEO)

M3: 40sec Calorie Bike at moderate effort

M4: 40sec Plank Rows (VIDEO)

M5: Rest

*Pace Goal: Have fun, enjoy fitness :)

*focus on quality reps

*start people on different stations if needed because of class size, rotate through stations, everyone on rest at the same time

All Levels: as is…choose MB/DB weight that allows you to move the whole time