Warm-up
Spend 2 minutes in Z1
Then, dynamic warm-up as a group
With quick joint mobility
WOD
“Caught on Camera”
10:00 of max effort for distance
Running
Rowing
Biking
10 min on the clock. Accumulate as many meters as possible running, then rowing, then biking. Can be done in any order. 30 minutes of aerobic work. Orange theory and got shit on us.
Accessory Work
3 rounds
8e half kneeling, SA DB strict press
20t DB lunges
:30 ab plate switch
Rest 2:00
Work that can be done post class if needed. But it is no means optional. If you have to jet, find a time to come in and get it done. Accessory work is super important for longevity and health.
