0:00-15:00 General Warm-up

15:00-25:00 Transition to Conditioning

25:00-45:00 Conditioning

45:00-60:00 Cool-down

2) Specific Warm-up:

3 Rounds

10 RDLs

10 Lying Straight Leg Raises

20 Shoulder Taps

--then--

Warm-up to deadlift weight

3) MetCon:

Hero WOD “Marston”

As Many Rounds and Reps as Possible in 20 minutes:

1 Deadlift

10 Toes to Bar

15 Bar Facing Burpees

*Pace: Aggressive: 9 Rounds, Solid: 8 Rounds, Limit: 6 Rounds

Level 1: Moderate to Heavy weight for them, Lying Straight Leg Raises, 10 Up Downs

Level 2: Heavy weight for them, Hanging Straight Leg Raises, Burpees

Level 3: 405/285

*you can also provide a partner option if you want to…alternate who does the deadlift, split the T2B and bar facing burpees as needed