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

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-40:00 Transition to WOD

40:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Banded Pull aparts

Banded pass throughs

Thread the needle

Specific Warm-up

3 Rounds

5 Single DB Strict Press each arm

5 Single DB Bent Over Rows each arm

30sec Front Plank

Strength

12-minute time block

Work to Push Press 3-rep max

FOCUS:

• Get a new PR, you got this!!

WOD Prep

2-3 Rounds

10/8 Calorie Bike

5 Toes to Bar

5 Wall Balls

WOD:

15-minute time block

—Buy-in—

50/35 Calorie Bike

AMRAP with remaining time

5 Toes to Bar

5 Wall Balls @20/14

*add 5 reps to T2B and Wall Balls each round

PACE GOAL: 5:00 or less for bike calories, through the round of 20 on the AMRAP

*rep cheat sheet at the bottom

FOCUS:

• Unbroken sets with high heart rate and lower body fatigue

STRATEGY:

• Find a pace for the calories that allows you to stay consistent and not blow you up for the AMRAP

• See how long you can stay unbroken, then go to sets of 5-10 to finish

BEGINNER: 35/25 Calories, Lying Straight Leg Raises, 10/8

SCALED: 45/30 Calories, Hanging Straight Leg Raises, 14/10

Round = Total Reps

5 = 10

10 = 30

15 = 60

20 = 100

25 = 150

GO BEYOND Accessory Work

Knee Supported DB Rows 4x8 each arm

Tricep Kickbacks 4x8 each arm