0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

20sec Glute Bridge Hold

10 KB/DB Goblet Squats

20 Shoulder Taps

Lower Body Strength:

Every 3 minutes for 15 minutes:

6 Front Squats + 12 Single KB/DB Goblet Squats

*both movements back to back then rest for remaining time

*controlled reps for all movements, time under tension helps with increasing muscle size and muscular endurance

WOD:

5 Rounds For Time:

10 Single KB Upright Rows

12 Single KB Shoulder to Overhead

14 AbMat Sit-ups

*Pace Goal: 8:00-10:00

*Upright Rows: both hand on one KB, no help from legs, pull up with elbows high

*KB S2OH: 6 each arm, switch hands when needed

*Sit-ups: steady movement

Beginner: 26/18, use DB if needed on S2OH

14-15: 35/26

16-17: 53/35