0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

10 Band pass throughs

10 Band Pull aparts

10/10/10 Arm Circles (forward/backward/side to side)

Strength Warm-up

3 Rounds

12 Barbell Bent over Rows

20 Shoulder Taps

Upper Body Strength

15-minute time block

Work to Bench Press 1-rep max

*you have worked hard, LET’S GOOOOOOOO!

*recommend using the first 5 minutes to work up to around 75-80%…then going every 2 minutes for the remaining 10 minutes (5 sets)…sets 1-2 80-90%, set 3-5 have some fun and see what you can do. Make sure you get all the way to your chest and fully locked out

WOD Prep

2-3 Rounds

100m Run

3 Pull-ups

6 Push-ups

WOD:

Every 4 minutes for 12 minutes (3 rounds)

400m Run

AMRAP with time remaining

4 Pull-ups

8 Push-ups

*pick up where you left off each AMRAP

*Pace Goal: 10-14 Total Rounds

*Run: should be 2:30 or less, adjust accordingly

*Pull-ups: shoot to stay unbroken

*Push-ups: at least past 90 degrees, chest to deck is preferred

Beginner: 200-300m Run, Ring Rows, knees or hands elevated push-ups

Scaled: Jumping/Banded Pull-ups, knees or hands elevated push-ups

Rx: as is