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

15:00-20:00 Transition to WOD

20:00-32:00 WOD

32:00-42:00 Transition to Challenge

42:00-55:00 Challenge

55:00-60:00 Cool-down

General Warm-up

3 Rounds

PVC Pass Throughs

PVC Around the Worlds

PVC Lat Stretch

Infant Squats

WOD Prep

2-3 Rounds

5 Overhead Squats (build to WOD weight)

3 Chest to Bar (or WOD version)

WOD:

Hero WOD “Hector Tirado Jr.”

For Time: 12-minute cap

10-9-8-7-6-5-4-3-2-1 reps of:

Overhead Squats @135/95

1-2-3-4-5-6-7-8-9-10 reps of:

Chest-to-Bar Pull-Ups

*Pace Goal: 9:00-11:00

*10 OHS, 1 C2B, 9 OHS, 2 C2B, 8 OHS, 3 C2B…etc

*if mobility is the limiting factor, keep the weight and do front squats

Beginner: PVC, training bar or empty barbell, Ring Rows

Scaled: 115/75, chin over bar/banded/jumping pull-ups

Partner Challenge

400 Russian Twists (200 each way)

200 Flutter Kicks

*split reps as needed