0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-34:00 Strength

34:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

10 Banded Tricep Extensions each side

10 Band Face Pulls

10 Band Pass Throughs

Strength Warm-up:

3 Rounds:

1 Pause Bench Press at 50-70% (build to starting weight)

5 Ring Rows

Upper Body Strength

Alt. EMOM 14:

M1: 2 Pause Bench Press (3-sec pause on chest) at 75-85%

M2: 8 Ring Rows

WOD Prep

2-3 Rounds

5 Box Jump Overs

10’ Handstand Walk (or scaled version)

Workout:

Alt. EMOM 10 (5 sets each):

Max Box Jump Overs

Max Distance Handstand Walk

*Pace Goal: 80-100 Box Jump Overs, 70-150’ Handstand Walk

*BJO: steady pace, goal of consistency every round

*HSW: go for big distances each round

Beginner: 16/12”, Plank Walks (VIDEO)

Scaled: 20/16”, Half or Full Wall Walks

Rx: 24/20”