0:00-15:00 Skill Work/Warm-up

15:00-20:00 Transition to Strength

20:00-33:00 Strength

33:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

Warm-up:

3 Rounds

10 Push-ups

10 Inverted Rows

20 Mountain Climbers

Upper Body Strength:

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

Bench Press (2x6 @70-75%, 2x4 @75-80%, 2x2 @AHAP)

6 Single Arm DB/KB Row (3 each arm)

Workout:

5 Rounds For Time:

20 KB Gorillas Rows (VIDEO)

10 Burpees

10 Box Jump Overs

*Pace: Aggressive: 10:30, Solid: 11:30, Limit: 13:00

*Gorilla Rows: video shows two KBs, but you can use one if needed because of class size, 10 each arm

*Burpees: push the pace on these

*Box Jump Overs: steady pace throughout

Beginner: 26/18, Up Downs, 16/12”

Scaled: 35/26, 20/16”

Rx: 53/35, 24/20”