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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Forearm Stretch

Hip Flexor Stretch

Front Rack Stretch

Specific Warm-up

Progress to starting weight

Strength

Every 3 minutes for 15 minutes

Back Squat

2x10 at 65-70%

2x5 at 70-75%

Max reps at 80%

WOD Prep

2-3 Rounds

10/8 Calories Row/Bike

8 Single DB S2OH (4 each arm)

6 DB Goblet Squats

*build to workout weight

WOD:

AMRAP 12

25/20 Calorie Row/Bike

20 Single KB Shoulder to Overhead

15 KB Goblet Squats

*Pace Goal: 4-5 Rounds

*rotate through machines each round

Beginner: 20/15 calories, DB, 25/15, Air Squats

Scaled: 35/26

Rx: 53/35