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

15:00-20:00 Transition to Energy Systems

20:00-32:00 Energy Systems

32:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Lying Glute Stretch

Pigeon Stretch

Hip Openers

Specific Warm-up

2 Rounds

100m Run

250/200m Row

Energy Systems

500/400m Row x 2

400m Run x 2

FOCUS:

• negative rest interval work, rest will be about half of the work time

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Alt. Every 3 minutes for 12 minutes (2 sets each)

MEMBER SPECIFIC:

• Partner up and start on different modalities, alternate back and forth

WOD Prep

2-3 Rounds

6 Toes to Bar

6 Single DB Overhead Lunges (3 each leg, build to WOD weight)

WOD:

5 Rounds For Time:

20 Toes to Bar

20 Single DB Overhead Lunges @50/35

PACE GOAL: 11:00-13:00

STRATEGY:

• No more than 4 sets each round on toes to bar

• shoot for 10 on one arm, quick rest, then 10 on the other arm, can be forward/backward/walking lunges

BEGINNER: Lying Straight Leg Raises, no weight on lunges

SCALED: Hanging Straight Leg Raises, 35/20…another format that can be used for those that can do toes to bar but not big sets yet would be 10 rounds of 10 reps of each

Rx+: 70/50

COMP: 100/70, T2B must be unbroken

GO BEYOND Accessory work (optional)

Barbell Good Mornings 4x6

Barbell Windshield Wipers 4x12 (6 each way)