0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-40:00 Transition to WOD

40:00-55:00 WOD

55:00-60:00 Cool-down

Specific WARM-UP:

3 Rounds

5 Infant Squats (VIDEO)

10 Ankle Wall Touches (as far from the wall as you can and touch your knee, but must keep heel down , VIDEO)

20 Hollow Flutter Kicks (VIDEO)

—then—

5 Front Squats at 50%

4 Front Squats at 55%

3 Front Squats at 60%

Lower Body Strength:

12 minute time block:

4 sets of 10 Front Squats

Sets 1-2: 60-65%

Sets 3-4: 65-70%

*recommend doing a set every 3 minutes, next week we will go back down in reps and reach a 6-rep max on front squat, then we will switch to back squat for 4 weeks

WOD:

AMRAP 6:

10/8 Calorie Bike

15 Double KB Deadlift

—3 minutes rest—

AMREP 6:

15/12 Calorie Row

15 MB Slams

*Pace: Aggressive 6 Rounds/4 Rounds, Solid: 5 Rounds/3.5 Rounds, Limit: 4 Rounds/3 Rounds

*interval cardio and core

*start people on different stations and rotate through according to class size…this would accommodate 10 people

*Slams: full extension overhead, contract core for power on slams, follow the ball down to repeat

*KB Deadlift: Chest up, KBs on sides like picking up suitcases, whole foot in contact with the ground, core braced, flex butt at the top of each rep

Beginner: 26/18, Lighter MB

Scaled: 35/26, 35/20

Rx: 50/35, 53/35