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

15:00-20:00 Transition to Workout

20:00-50:00 Workout

50:00-60:00 Cool-down

General Warm-up

3 rounds

Down Dog to Child’s Pose

Glute Bridges

Wall Quad Stretch

WOD Prep

2-3 Rounds

250/200m Row

10 Russian KB Swings

10 Single KB Hang Clean & Jerks

100m Run

WOD:

Partner For Time:

2,500m Row

150 Russian KB Swings @53/35

150 Single KB Hang Clean & Jerks

1 mile run

*Pace Goal: 27:00-30:00

*start some on run and some on row if needed