0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-36:00 Energy Systems

36:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

Warm-up:

3 Rounds

250/200m Row (easy, moderate, hard)

10 KB RDLs

10 Single KB Push Press (5 each arm)

Energy Systems:

16-minute time block:

80/64 Calorie Row For Time

*enough time for at least 2 people to use each rower…possibly 3

Workout:

2 Rounds For Time:

40 Russian KB Swings

40 AbMat Sit-ups

40 Push-ups

*Pace: Aggressive: 10:00, Solid: 11:00, Limit: 12:00

*Swings: no more than two sets

*Sit-ups: find a way to keep moving at a steady pace

*Push-ups: be smart in round 1, you can blow yourself up for round 2 very easily…there will be added difficulty with these after sit-ups

Beginner: 26/18, knees or hands elevated push-ups

Scaled: 35/26, knees or hands elevated push-ups

Rx: 53/35