0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-45:00 Workout

45:00-50:00 Transition to Accessory

50:00-55:00 Accessory

55:00-60:00 Cool-down

WARM-UP:

3 Rounds:

100m Jog

10 Back Squats

10 Push Jerks

*empty barbell

Workout:

Hero WOD “Bruck”

4 Rounds For Time:

400m Run

24 Back Squats @185/125

24 Jerks @135/95

*Pace: Aggressive: 20:00, Solid: 22:00, Limit: 25:00

*no more than 2:30 on the run, adjust distance accordingly, 2-3 sets on squats and jerks

Level 1: 300m Run, 95/65, 75/55

Level 2: 135/95, 115/75

Level 3: 185/125, 135/95

Accessory Strength:

5x12 Barbell Windshield Wipers