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

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-47:00 Transition to WOD

47:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Pigeon stretch

Iron Crosses

Glute bridges

Specific Warm-up

Progress to Starting weight

Strength

Every 90 seconds for 7:30 (5 sets)

5 Barbell RDLs

—2:30 transition—

Every 2 minutes for 8 minutes

8 Barbell Lunges (4 each leg)

WOD Prep

2-3 Rounds

6 Russian KB Swings (build to WOD weight)

6 KB Sit-ups

*KB on chest for sit-ups

WOD:

AMRAP 8:

16 Russian KB Swings

16 KB Sit-ups

Pace Goal: 6-7 Rounds

*KB on chest for sit-ups

Beginner: 26/18, no weight on sit-ups

Scaled: 35/26

Rx: 53/35