0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

10 Iron Crosses

20sec Lat Stretch Stretch each side

20sec Lying Glute Stretch each side

Strength Warm-up:

3 Rounds:

10 KB RDLs

10 KB Side Bends (5 each side)

10 KB Goblet Squats

Lower Body Strength

Every 90 seconds for 9 minutes (6 sets):

2 Below Knee Pause Deadlift

*come up to just below knee, solid 3-sec pause, complete lift

—1 minute transition—

Alt. EMOM 6

30sec KB Around the Worlds

30sec Weighted Side Plank (15sec each side)

WOD Prep

2-3 Rounds

5 Double KB Deadlift

5 Sit-ups

5 Double KB Squats

5 Toes to Bar

Workout:

2 Rounds For Time:

20 Double KB Deadlifts

20 AbMat Sit-ups

20 Double KB Goblet Squats

20 Toes to Bar

*Pace Goal: 8:00-10:00

*Can you stay unbroken? If not, quick breaks

*can use DBs if needed because of class size

Beginner: 26/18, 16 reps of each, Single KB Deadlift (8 each side), no weight on squats, Lying Leg Raises

Scaled: 35/26, Hanging Straight Leg Raises

Rx: 53/35