0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-47:00 Transition to WOD

47:00-55:00 WOD

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10 Single KB RDLs

10 Single KB Bent Over Rows

20 Flutter Kicks

Lower Body Strength

Every 2 minutes for 10 minutes:

6 Barbell RDLs + 4 Barbell Bent Over Rows

--then--

Alternating Every Minute on the Minute for 8 minutes:

5 Barbell Rollouts (VIDEO)

12 Banded Good Mornings

*keep barbell in hands for all reps

*good time under tension for the low back, glutes, hamstrings and lats

*reps dropped from last week, increase weight

WOD:

Every Minute on the Minute for 8 minutes:

12 Single Arm KB Swings

24 Double Unders

*Pace Goal: 45-55 seconds per round

*Swings: 6 per arm, switch when needed

*Double Unders: try to stay unbroken

Beginner: 26/18, double arm swings if needed, Line Hops

14-15: 35/26, 30 Single Unders

16-17: 53/35