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

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-41:00 Transition to WOD

41:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Up Dog to Down Dog

Kneeling Hip Flexor Stretch

Wall Quad Stretch

Specific Warm-up

Progress to starting weight

Strength

EMOM 12:

Pause Front Squats 12 x 1 @70-85%

FOCUS:

• Solid, braced core, good depth, 3-second pause, SPEED on the way back up

MEMBER SPECIFIC:

• If you do not know your max start with a weight you are 100% confident with and build

WOD Prep

2-3 Rounds

10/8 Calories machine of your choice

4 Single Arm KB Swings (2 each arm)

4 Single KB Shoulder to Overhead (2 each arm)

4 KB Goblet Squats

4 MB Slams

WOD:

AMRAP 4:

12/10 Calorie Row/Ski

16 Single Arm KB Swings @53/35

—1 minute rest—

AMRAP 4:

16 MB Slams @50/35

16 Single KB Shoulder to Overhead

—1 minute rest—

AMRAP 4:

12/10 Calorie Bike

16 KB Goblet Squats

PACE GOAL: 2-3 Rounds of each AMRAP

STRATEGY:

• 45 seconds or less for calories

• Switch hands when needed on both single arm KB movements to try and not set the KB down until all reps are done

• The squats are going to get rough quick, breathe and move, no more than two sets

EQUIPMENT CONSIDERATIONS:

• start people on different AMRAPs if needed and rotate through

BEGINNER: 10/8 calories, 12 KB reps, 26/18 (DB if needed 25/15), no weight on squats, light MB

SCALED: 35/26, 35/20

GO BEYOND Accessory work (optional)

3x500m Row on 2 minutes rest