0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-30:00 Strength

30:00-36:00 Transition to WOD

36:00-55:00 WOD

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Lateral Lunges

30sec Front Plank

Lower/Core Body Strength:

Alt. EMOM 10 (5 sets each):

6 Double KB/DB Bulgarian Squats (3 each leg)

12 Plate Overhead Sit-ups

Workout:

15-minute time block:

—Buy in—

1,000/800m Row

AMRAP with remaining time:

40 Lateral Plate Hops

30 Plate Ground to Overhead

20 Plate Squats

*Pace: 4 Rounds, Solid: 3.5 Rounds , Limit: 3 Rounds

*stagger the start if you have more than 5 people, this extra time is built in to the class time

Beginner: 15/10 (10s if you don’t have 15s)

Scaled: 25/15 (25/10 if you don’t have 15s)

Rx: 35/25 (45/25 if you don’t have 35s)