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

15:00-20:00 Transition to WOD

20:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

3 rounds

Lying Glute Stretch

Scarecrows

DB Bicep Curls

WOD Prep

2 Rounds

8 Toes to Bar

4 Double DB Devil’s Press

100m Run

WOD:

Partner 6 Rounds For Time

30 Toes to Bar

20 Double DB Devil’s Press @35/20

100m Run together

PACE GOAL: 25:00-30:00

STRATEGY:

• Recommend 5s or 8/7 on T2B, 2s or 4s on Devil’s Press

• Breathe and move on the run

BEGINNER: Lying Straight Leg Raises, Burpees, split run

SCALED: Hanging Straight Leg Raises, 25/15

Rx+: 50/35

COMP: 70/50

GO BEYOND Accessory Work

Accumulate a 5-minute wall sit