0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

30sec Front Plank

10 Glute Bridges

5 Front Squats @empty barbell

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Lower Body Strength:

Every 2 minutes for 12 minutes (6 sets):

Front Squat

3x6 at 70% and build

3x4 at 77.5% and build

34:00-42:00

Transition for WOD

42:00-55:00

4) WOD:

AMRAP 13:

250m Row/200m Run

2 Deadlift

1 Rope Climb

*alternate between row/run each round

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

*push hard on the calories, solid singles on deadlift, steady on the rope climbs

Beginner: 12/10 Calories, 135/95, 10 Ring Rows

14-15: 185/125

16-17: 225/155

55:00-60:00

5) COOL-DOWN