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

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-48:00 Transition to WOD

48:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up:

2 Rounds

20sec PVC Lat Stretch

10 PVC Pass Throughs

20sec PVC Figure 4 Stretch each side (VIDEO)

Strength Warm-up:

3 Rounds

20sec Calf Foam Roll

5 PVC Pause Overhead Squats

Strength:

Warm-up sets

Alt. EMOM 6 (3 sets each)

3 Back Squats at 55-65%

10 PVC Ankle Mobility (5 each side, VIDEO)

Working sets

Every 2 minutes for 12 minutes (6 sets)

Back Squats

3x5 at 70-75%

3x2 at 75-80%

WOD Prep

3 Rounds

3 Shoulder to Overhead

3 RDLs

*build to WOD weight over the 3 rounds

WOD:

AMRAP 7:

7 Barbell Shoulder to Overhead

7 Deadlift

Beginner: Double DB Strict Press, Single KB Deadlift (both hands on one KB)

Scaled: 95/65

Rx: 135/95

Rx+: 155/105

*Pace Goal: 6-8 Rounds

*S2OH: push press or push jerk will be most effective, try to stay unbroken

*Deadlift: light weight, but focus on slow and steady touch n’ go reps

*Focus: Hero WOD DT…ish (will help for the following week) :)