0:00-15:00 General Warm-up
15:00-20:00 Transition to Strength
20:00-38:00 Strength
38:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
WARM-UP:
5 Infant Squats
10 Iron Crosses
20sec Glute Bridge
Lower Body Strength:
18-minute time block:
Work to Back Squat 3-rep max
Workout:
20-10-10-20 of:
Barbell Back Rack Lunges
Lateral Bar Burpees
*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00
*Lunges: take from the ground, really try to keep the barbell on your back for all lunges, even if you need to rest try to do that while on your back, the set of 20/10/10 should be very doable with that…it’s the last set of 20 that will be very challenging not to set it down
*Burpees: steady pace, force yourself to drop, you will get back up
Beginner: 45/35, step over bar
14-15: 75/55
16-17: 95/65