0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Up Dog
Pigeon Stretch
Scorpions
Specific Warm-up
3 phases on Turkish Get-up, 2-3 reps each movement each arm
Strength
Turkish Get-up 5x3 each arm
FOCUS:
Building strength endurance for the 3-rep max at the end of the cycle
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 3 minutes for 15 minutes: 3 reps each arm
Auxiliary Strength:
Alt. EMOM 12
6 Barbell Pullovers
6 Double DB Lateral Raises
FOCUS:
Lat and shoulder strength
GO BEYOND Accessory Work
40/32 Calories
*machine of your choice