0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

Hip Openers

Iron Crosses

Infant Squats (VIDEO)

Specific Warm-up

3 Rounds:

10/10 Band Lateral Walks

6 Double KB Front Squats

Lower Body Strength:

Warm-up sets

EMOM 5

2 Front Squats at 50-70%

Working sets

Every 2 minutes for 8 minutes (4 sets):

6 Front Squats at 70% and build

—1 minute rest—

Back Squat Max Reps at heaviest front squat weight

WOD Prep

2-3 Rounds

6 Russian KB Swings (build to WOD weight)

10’ KB Drag Bear Crawl (VIDEO)

WOD:

5 Rounds For Time:

20 Russian KB Swings

60' KB Drag Bear Crawl

*Pace Goal: 8:00-10:00

*posterior chain and core strength endurance

*Swings: relax your arms, good hip hinge, flex your butt

*KB Drag Bear Crawl: breathe and move

Beginner: 15 reps of each, 26/18

Scaled: 35/26

Rx: 53/35