0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-40:00 Workout

40:00-45:00 Transition to Strength

45:00-55:00 Strength

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

20sec x Up Dog

20sec x Down Dog

20sec x Child’s Pose

—then—

3 Rounds

10 x Double DB Curls

20 x Shoulder Taps

30 seconds x Wall Sit

2) MetCon:

Girl WOD “Cindy”

As Many Rounds and Reps as Possible in 20 minutes:

5 x Pull-ups

10 x Push-ups

15 x Air Squats

*Pace: Aggressive: 20+ Rounds, Solid: 17 Rounds, Limit: 15 Rounds

Level 1: Ring Rows x 5, knees or hands elevated push-ups x 7, Air squats x 9

Level 2: Jumping/Banded Pull-ups, knees or hands elevated push-ups

Level 3: as is

3) Strength:

Alternating Every Minute on the Minute for 10 minutes:

Russian Twists x 10 each side

KB Side Bends x 6 each side

4) COOL-DOWN