0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-32:00 Energy Systems

32:00-41:00 Transition to WOD

41:00-55:00 WOD

55:00-60:00 Cool-down

Warm-up:

3 Rounds:

10/8 Calorie Row (easy, moderate,hard pace)

10 Russian KB Swings

10 Hollow Rocks

Energy Systems:

Every 4 minutes for 12 minutes (3 sets):

40/32 Calorie Row

*enough time for 3 people to use the same rower, allows 15sec of transition time

WOD:

AMRAP 14:

10 Russian KB Swings

10 AbMat Sit-ups

*add 10 reps each round

*Pace: Find a pace and look for consistency across the 14 minutes, big sets with each round

*core and posterior chain muscular endurance

*Swings: Chest up, slight bend in the knee, make sure it is a hinge not a squat, snap your hips, arms are just along for the ride, squeeze your butt on every rep

*Sit-ups: touch hands on ground above head, sit-up to 90 degrees and touch toes

Beginner: 26/18

Scaled: 35/26

Rx: 53/35