0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-50:00 WOD
50:00-60:00 Cool-down
General Warm-up
3 rounds
Lying Glute Stretch
Scarecrows
DB Bicep Curls
WOD Prep
2 Rounds
8 Toes to Bar
4 Double DB Devil’s Press
100m Run
WOD:
Partner 6 Rounds For Time
30 Toes to Bar
20 Double DB Devil’s Press @35/20
100m Run together
PACE GOAL: 25:00-30:00
STRATEGY:
Recommend 5s or 8/7 on T2B, 2s or 4s on Devil’s Press
Breathe and move on the run
BEGINNER: Lying Straight Leg Raises, Burpees, split run
SCALED: Hanging Straight Leg Raises, 25/15
GO BEYOND Accessory Work
Accumulate a 5-minute wall sit