0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-40:00 Transition to WOD

40:00-55:00 WOD

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Single DB Push-up to Row (5 each arm)

10 Single KB Upright Rows

Auxiliary Strength:

Alt. EMOM 12 (6 sets each):

12 Single Arm DB Bench Press (6 each arm)

8 Barbell Upright Rows

Workout:

3 Rounds For Time:

20 V-ups

10 Deadlift

400m Run

*Pace: Aggressive: 11:00, Solid: 13:30, Limit: 15:00

*V-ups: controlled movement, no flopping around :)

*Deadlift: core braced, drop your hips with chest up as you connect reps, squeeze your butt at the top of each rep

*Run: should take no longer than 2:30, adjust distance accordingly...if weather is not great then 500/400m Row and/or 30/21 Calorie Bike

Beginner: 135/195, Lying Straight Leg Raises, 200-300m

14-15: 185/125 and/or Single Arm, Single Leg V-ups

16-17: 225/155 and/or Single Arm, Single Leg V-ups