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

15:00-20:00 Transition to Fitness Friday

20:00-35:00 Fitness Friday

35:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Scorpions

Lying Glute Stretch

Glute Bridges

Down Dog with Calf Stretch

Standing Groin Stretch

Inverted Toe Touches

Specific Warm-up

2-3 Rounds

10 seconds easy effort

10 seconds moderate effort

10 seconds hard effort

1 minute rest

Fitness Friday

Every 3 minutes for 15 minutes

30 second MAX EFFORT Bike

*score is calories

FOCUS:

• Top end fitness

• If you push hard enough you should want every second of the 2:30 rest

• This leaves plenty of time to share bikes…even if you have enough bikes it might be good to split the group in half so they can cheer for each other every round

• Should be time for extra rest before doing the WOD

OPEN TIME OPTION

• N/A

CONTROLLED TIME OPTION

• as is

WOD Prep

3 Rounds

5 Toes to Bar

5 Wall Balls

WOD:

7 Rounds For Time

10 Toes to Bar

10 Wall Balls @20/14

SCORE: Time

PACE GOAL: 7:00-9:00

FEEL:

• Zero to 100

• Will be some carry over fatigue from the bike intervals :)

• Rounds 5-7 will be “fun”

STRATEGY:

• Send it

BEGINNER: Lying Leg Raises or 16 MB Russian Twists, MB Thrusters, 10/8

SCALED: Hanging Straight Leg Raises or 16 MB Russian Twists, 14/10

Rx+: Everything must be unbroken