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

15:00-20:00 Transition to WOD

20:00-40:00 WOD

40:00-47:00 Transition to Partner Challenge

47:00-55:00 Partner Challenge

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Up Dog to Child’s Pose

Iron Crosses

Lying Hamstring Stretch

Kneeling Hip Flexor Stretch

WOD Prep

2-3 Rounds

2 Burpee Broad Jumps

10 Russian KB Swings

10 Double or Single Unders

WOD:

AMRAP 20

30 Russian KB Swings @53/35

40ft Burpee Broad Jump

50 Double Unders

PACE GOAL: 4-5 Rounds

FOCUS:

• Consistent pace over a longer duration

STRATEGY:

• No more than two sets on the swings throughout, grip will start to fatigue around the half way mark

• Slow and steady pace on the burpee broad jumps

• Stay unbroken as long as you can on Double Unders

PARTNER OPTION:

• If you would rather this be a partner workout, then it stays the same, they just split reps as needed

BEGINNER: 26/18, 15 Up Downs, Line Hops

SCALED: 35/26, Single Unders

Rx+: 70/53

COMP: Double KB Swings @53/35, Dubs must be unbroken

Partner Challenge

Alt. EMOM 8

Max Partner Plate Sit-ups (hold plate on chest, sit-up and hand to your partner, then they do a sit-up and pass it back)

Rest