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

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

500/400m Row

400m Run

FOCUS:

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

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

GO BEYOND Accessory work (optional)

Barbell Good Mornings 4x6

Barbell Windshield Wipers 4x12 (6 each way, VIDEO)