0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-30:00 Strength

30:00-38:00 Transition to WOD

38:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

2 Rounds:

20sec Pigeon Stretch each side

10 Scorpions

20sec banded Hip Flexor Stretch each side

Specific Warm-up

3 Rounds:

6 Barbell RDLS

4 Barbell Bent Over Rows (build to starting weight)

10 Lateral Hops over barbell

Strength

Every 2 minutes for 10 minutes (5 sets):

Complex: 6 Barbell RDLs + 4 Barbell Bent Over Rows

*keep barbell in hands for all reps, build in weight as you can

WOD Prep

2-3 Rounds

4 Box Jumps

10 Russian Twists (5 each way)

WOD

AMRAP 12

2 Box Jumps

2 Russian Twists (each way)

4 Box Jumps

4 Russian Twists (each way)

6,8,10, etc….

*Pace Goal: The round of 16-18

*Steady pace on box jumps

*4 Russian twists is 8 total (4 each way)

Beginner: 16/12”, 10, (15/10 if you have 15s)

Scaled: 20/16”, 25/10 (25/15 if you have 15s)

Rx: 24/20”, 35/25 (45/25 if you don’t have 35s)