0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-35:00 Energy Systems

35:00-42:00 Transition to WOD

42:00-55:00 WOD

55:00-60:00 Cool-down

WARM-UP:

3 Rounds:

10/8 Calorie Row (easy, moderate,hard pace)

10 Russian KB Swings

10 Hollow Rocks

Energy Systems:

Agility and Odd Object

Every 3 for 15 minutes:

60yd Suicide shuttle

6 HEAVY MB or Sandbag Ground to Over Shoulder

*Shuttle: set cones/markers at 5yds/10yds/15yds…they run to 5yds and back, then 10yds and back, then 15yds and back

*have a separate area for the ground to over shoulder, that way you can stagger it if needed…have half the class do the shuttle, when they move to the ground to overhead the other half can start the shuttle

Workout:

AMRAP 13:

10 Russian KB Swings

10 AbMat Sit-ups

*add 10 reps each round

*Pace: Find a pace and look for consistency across the 14 minutes, big sets with each round

*core and posterior chain muscular endurance

*Swings: Chest up, slight bend in the knee, make sure it is a hinge not a squat, snap your hips, arms are just along for the ride, squeeze your butt on every rep

*Sit-ups: touch hands on ground above head, sit-up to 90 degrees and touch toes

Beginner: 26/18

Scaled: 35/26

Rx: 53/35