0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-48:00 Transition to WOD

48:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

10 Banded Good Mornings

20sec Glute Bridge Hold

10 Scorpions

Strength Warm-up:

3 Rounds

6,4,2 Deadlift at 50-60% (6 in round 1, 4 in round 2, etc)

30sec Side Planks (15sec each side)

Strength:

Every 2 minutes for 12 minutes (6 sets)

Deadlift: 3x3 at 75%, 2x6, at 70% 1x9 at 65%

Alt. EMOM 6:

M1: 30sec Weighted Planks

M2: 30sec Bird Dogs

WOD Prep:

2-3 Rounds

4 Single DB Overhead Lunges (2 each arm)

4 Burpees

Workout:

AMRAP 7:

8 Single DB Overhead Lunges

9 Burpees

*Pace Goal: 5-6 Rounds

*Lunges: switch hands each round or 4/4

*Burpees: steady pace throughout

Beginner: no weight on lunges, Up Downs

Scaled: 35/20

Rx: 50/35