0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-35:00 WOD

35:00-45:00 Transition to Accessory Work

45:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

2 Rounds

Hamstring stretch

Calf Stretch

Wall Scap Slides

WOD Prep

2-3 Rounds

6 DB Box Step-overs (build to WOD height)

6 DB Shoulder to Overhead (build to WOD weight)

12 Double or Single Unders

WOD:

AMRAP 15:

20 Single DB Box Step-overs

30 Single DB Shoulder to Overhead

40 Double Unders

*Pace Goal: 4-5 Rounds

*Step-overs: hold the DB wherever you want, both feet must touch the top of the box before going off the other side, steady pace

*S2OH: switch hands whenever you need to, push press or push jerk are the most efficient…if you can strict press you are using too light of a DB :)

*Double Unders: shoot for no more than two sets throughout the workout

Beginner: 25/15, 16/12”, Line Hops

Scaled: 35/20, 20/16”, 50 Single Unders

Rx: 50/35, 24/20”

Accessory Work

10-minute time block

4x20 Single Arm/Single Leg V-ups (10 each side)

4x10 Bird Dogs