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

15:00-20:00 Transition to Energy Systems

20:00-38:00 Energy Systems

38:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Up Dog to Down Dog

Child’s Pose

Hip Openers

Energy Systems

16-minute time block

4x500/400m 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 @50/35

8 Handstand Push-ups

Pace Goal: 8:00-10:00