0:00-15:00 General Warm-up

15:00-20:00 Transition to Work

20:00-35:00 Work

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

10 PVC Ankle Mobility each side

10 PVC Around the Worlds

20sec PVC Lat Stretch

Movement Prep

Specific Warm-up:

2 Rounds

10 Kneeling Band T-Spine Rotation (5 each side)

10 Band Pass Throughs

10 Band Overhead Squats

Work

15-minute time block:

Overhead Squats

8 sets of 3

*Sets 1-4 light to moderate, sets 5-6 moderate, sets 7-8 heavy

*if mobility is limiting then you could do an Alt. EMOM 15: M1: T-Spine Mobility, M2: ankle Mobility: M3: band overhead squats

WOD Prep

2-3 Rounds

6 Russian KB Swings (build to WOD weight)

10’ KB Drag Bear Crawl (VIDEO)

WOD:

5 Rounds For Time:

20 Russian KB Swings

60' KB Drag Bear Crawl

*Pace Goal: 8:00-10:00, Cap 11:00

*posterior chain and core strength endurance

*Swings: relax your arms, good hip hinge, flex your butt

*KB Drag Bear Crawl: breathe and move

Beginner: 15 reps of each, 26/18

Scaled: 35/26

Rx: 53/35