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

15:00-20:00 Transition to Energy Systems

20:00-36:00 Energy Systems

36:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Up Dog to Down Dog

Child’s Pose

Hip Openers

Specific Warm-up

3 Rounds

250/200m Row

*light pace, medium pace, hard pace

Energy Systems

Every 4 minutes for 16 minutes (4 sets)

500/400m Row

*push HARD on each row, work to rest ratio should be about the same

WOD Prep

2-3 Rounds

10 Double or Single Unders

3-5 MB Slams

3-5 Handstand Push-ups

WOD:

4 Rounds For Time:

80 Double Unders

10 MB Slams

8 Handstand Push-ups

Pace Goal: 8:00-10:00

Beginner: line hops, light MB, Double DB Strict Press

Scaled: Single Unders, 35/20, plate under AbMat HSPU

Rx: 50/35