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

15:00-20:00 Transition to WOD

20:00-48:00 WOD

48:00-60:00 Cool-down

General Warm-up

3 rounds

Down Dog to Child’s Pose

Glute Bridges

Wall Quad Stretch

WOD Prep

2-3 Rounds

10 Russian KB Swings

20 KB Russian Twists

10 Single KB Hang Clean & Jerks

100m Run

*build to WOD weight

WOD:

Partner For Time:

150 Russian KB Swings

300 KB Russian Twists (150 each way)

150 Single KB Hang Clean & Jerks

1 mile run

*Pace Goal: 24:00-28:00

*split reps as needed

Beginner: 100/200/100 reps, 800m Run

Scaled: 35/26

Rx: 53/35