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

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-42:00 Transition to WOD

42:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up:

2 Rounds

10 Banded Lateral Walks (band around knees)

10 Banded Forward/backward Walks (band around knees)

10 Iron Crosses (5 each way)

Strength Warm-up:

3 Rounds

10 Single KB Suitcase Deadlift (5 each side)

20 Flutter Kicks

Strength:

Warm-up sets

EMOM 3

2 Deadlift @50-70%

Working sets

Every 90 seconds for 9 minutes (6 sets):

2x2 at 80-85%

2x4 at 75-80%

2x1 at 85+%

*single reps or touch n’ go

WOD Prep

2-3 Rounds

100m Jog

10 Single Arm KB Swings (5 each arm)

10 Air Squats

WOD:

6 Rounds For Time

200m Run

5 Single Arm KB Swings Right Arm

5 Single Arm KB Front Squats Right Arm

5 Single Arm KB Swings Left Arm

5 Single Arm KB Front Squats Left Arm

Beginner: 100m Run, 10 Russian KB Swings, 10 Air Squats

Scaled: 35/26

Rx: 53/35

Rx+: 70/53

*Pace Goal: 11:00-13:00

*Run: 1:15 or less, adjust distance accordingly

*Single Arm Swings: good hip hinge, flex your butt on every rep, arm should just be along for the ride, relax your shoulder

*Squat: keep KB in good front rack position on the designated side, good core stability work

*Focus: mid-range WOD, focus on consistent time for each round