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

15:00-20:00 Transition to WOD

20:00-42:00 WOD

42:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Pigeon stretch

Iron Crosses

Glute bridges

WOD Prep

2-3 Rounds

5 Toes to Bar

6 Single DB Overhead Lunges (build to WOD weight)

7 AbMat Sit-ups

8 Air Squats

WOD:

5 Rounds For Time:

20 Toes to Bar

20 Single DB Overhead Lunges

30 AbMat Sit-ups

30 Air Squats

*Pace Goal: 18:00-22:00

Beginner: 10/10/20/20 Reps, Lying Straight Leg Raises, Lunges with no weight

Scaled: Hanging Straight Leg Raises, 35/20

Rx: 50/35

Accessory Work

4x8 Double DB Reverse Flys

3x10 Double DB Curls

2x Max Reps in 1 minute: Push-ups