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

15:00-20:00 Transition to Workout

20:00-44:00 Workout

44:00-60:00 Cool-down

General Warm-up

3 rounds

Pigeon Stretch

Lat stretch on rig

Up Dog to Child’s Pose

Workout Prep

2 Rounds

250/200m Row/Ski (one round of each)

3 Hang Clean & Jerks

6 Push-ups

6 Russian KB Swings

Workout:

Alt. Every 3 minutes for 24 minutes

500/400m Row/Ski

AMRAP

6 Hang Clean & Jerks @115/80

12 Push-ups

12 Russian KB Swings @70/53

PACE GOAL: 2:00 or less on row/ski each round, EMOM pace on AMRAP

*start on different stations if needed, alternate rounds on row and ski

FOCUS:

• Preparing for retest of Hero WOD “Nate”

STRATEGY:

• Stay consistent on row/ski

• Push to do all reps unbroken each round

• Give yourself 10-15 seconds to transition to row/ski