0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Cardio is Hardio

20:00-35:00 Cardio is Hardio

35:00-44:00 Transition to WOD

44:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Lying Glute Stretch

Lying Hamstring Stretch

Lying Quad Stretch

Up Dog to Child’s Pose

Lat Stretch on Rig

Walking Hip Openers

Specific Warm-up

2-3 Rounds

10/8 Calories

30 seconds Front Plank

Cardio is Hardio

Accumulate as many Calories as you can in 15 minutes with a partner

Start at 5 Calories, increase 5 Calories each Round

1 to 1 rest with partner

EXECUTION:

• Try to pair up male/male and female/female if possible

• If you have a mixed team then the female calories would be 4, 8, 12, 16…etc. to make the work to rest ratio stay about even

• Partner 1 Rows 5 Calories, while Partner 2 rests, then Partner 2 Rows 5 Calories while Partner 1 rests, same for the 10,15,20…etc.

SCORE:

• Total Calories

EQUIPMENT CONSIDERATIONS:

• Two people are sharing a Rower

• Add Ski as an option if needed

• Bike would be the last option since we have that on Wednesday

WOD Prep

2-3 Rounds

10yd DB Drag Bear Crawl

6 Single DB Hang Clean & Jerks

6 Single DB Walking Lunges

WOD:

5 Rounds For Time

10yd DB Drag Bear Crawl (VIDEO)

10 Single DB Hang Clean & Jerks @50/35

10yd Single DB Walking Lunges

SCORE: Time

PACE GOAL: 9:00-11:00

FEEL:

• Muscle Burn

• Shoulder and leg accumulated fatigue

STRATEGY:

• Quality, steady reps

• Switch hands as needed on Hang Clean & Jerks

BEGINNER: no weight on bear crawl. 25/15, no weight on lunges

SCALED: 35/20

Rx+: 70/50