0:00-12:00 General Warm-up

12:00-15:00 Explanation of WOD Prep

15:00-20:00 WOD Prep

20:00-25:00 Explanation of WOD, make sure they understand the format

25:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

10yd Walking Alternating Toe Touches

10yd Walking Quad Stretch

10yd Walking Hip Openers

10yd Alternating Groin Stretch

10yd High Knees

10yd Butt Kicks

—then—

2 Rounds

10 Squat Jumps

10 Alt. V-ups

MANAGEMENT:

• Good full body stretch and increasing heart rate for all the Cardio + Core

WOD Prep

3 Rounds

30 seconds Row

30 seconds Rest

30 seconds Shuttle

30 seconds Rest

*Round 1: easy pace, Round 2: moderate pace, Round 3: hard pace

WOD

For Time: Partner or Individual

50-40-30-20-10 of

Calorie Row

Alternating V-ups

Shuttle Lengths (10yds)

SCORE: Time

GOAL: Breath, move, enjoy fitnessing

PACE: Steady Eddy or Betty…keep breathing, keep moving

FOCUS/STRATEGY:

• Find a pace early and try to stay consistent…this is low intensity, long duration

EQUIPMENT CONSIDERATIONS:

• Should be able to rotate through with the machines, partner version would help this as well