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

Standing Tricep Stretch

Straight Arm Bicep/Shoulder Stretch on Rig

Up Dog to Down Dog

Specific Warm-up

3 Rounds

5 Single DB Curl to Press each side

30sec Front Plank

Strength

Single DB Strict Press 5x10 (5 each arm)

Gorilla Rows 5x10 (5 each arm)

Barbell Rollouts 5x5 (VIDEO)

FOCUS:

• Overhead strength to improve Handstand Walks

• Pulling to balance push/pull for shoulder health

• Core strength to improve Handstand Walks

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 15

WOD Prep

2-3 Rounds

5 Burpees

5 Toes to Bar

WOD:

3 Rounds For Time

20 Burpees

20 Toes to Bar

PACE GOAL: 10:00-12:00

FOCUS:

• Core muscular endurance

• There will be an accumulative effect from the barbell rollouts

STRATEGY:

• Steady pace, force yourself to drop you will get back up, rounds 2 and 3 will get more challenging with core fatigue

• No more than 4 sets throughout, but go for big sets

BEGINNER: Up Downs, Lying Straight Leg Raises

SCALED: 10 rounds of 6 and 6 or 6 rounds of 10 and 10, this is for those that can do T2B but will get slowed a lot with a bigger rep count of 20 each round, also scale to Hanging Straight Leg Raises as needed

Rx+: Burpee to target

COMP: Burpee to target and all T2B must be unbroken

GO BEYOND Accessory Work

EMOM 7

30sec Max Calories

*machine of your choice