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

15:00-20:00 Transition to Odd Object Strength

20:00-35:00 Odd Object Strength

35:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up:

2 Rounds

20sec Calf Stretch each side

20sec Hamstring stretch each side

20sec Forearm stretch each side

Strength Warm-up:

3 Rounds

Partner 1 drag sled 25m/Partner 2 drag back (find appropriate weight for both partners)

5 Sandbag ground to over shoulder (build to weight using)

Strength:

Alt. Every 90 seconds for 15 minutes (5 sets each):

50m HEAVY Sled Pull/Drag (25m forward/25m backward)

10 HEAVY Sandbag Ground to Over Shoulder

*partner up, one person start on sled the other on sandbag, alternate back and forth

*sled and sandbag reps should take around 45sec to 1 minute, leaving 30-45sec rest

WOD Prep

3 Rounds

15-20sec Sandbag hold

5 Burpees

WOD:

AMREP 12

400m Sandbag Carry

Max Burpees over sandbag with remaining time

Beginner: 35/20#, regular burpees

Scaled: 50/35#

Rx: slightly below what you used for ground to over shoulder if possible

Rx+: use what you did for ground to over shoulder

*Pace Goal: 80-100 Burpees

*Carry: should be around 5-6 minutes if it is heavy enough

*Burpees: steady pace, focus on consistency

*Focus: Grunt work..great “real world strength”