0:00-15:00 General Warm-up/Review of Strength

15:00-31:00 Strength

31:00-40:00 Transition to WOD

40:00-50:00 WOD

50:00-60:00 Cool-down

Lower Body Strength

Warm-up sets

Alt. EMOM 6 (3 sets each)

M1: 1 Back Squat at 55-70% (build to starting weight)

M2: 3 Double KB Goblet Squats (build to starting weight)

Working sets

Every 2 minutes for 10 minutes (5 sets):

Squat Complex

3 Back Squat + 6 Double KB Goblet Squats

*do both movements back to back then rest for the remainder of the 2 minutes, time for people to share bars/KBs if needed

*Back Squat: start around 75% and build as you can…focus on good depth and technique

WOD Prep

2-3 Rounds

6 Russian KB Swings (build to WOD weight)

10’ KB Drag Bear Crawl (VIDEO)

WOD:

5 Rounds For Time:

20 Russian KB Swings

60' KB Drag Bear Crawl

*Pace Goal: 8:00-10:00

*posterior chain and core strength endurance

*Swings: relax your arms, good hip hinge, flex your butt

*KB Drag Bear Crawl: breathe and move

Beginner: 15 reps of each, 26/18

Scaled: 35/26

Rx: 53/35