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

SPECIFIC WARM-UP:

3 Rounds:

10 Push-ups

10 Barbell Bent Over Rows

10 Sit-ups

Upper Body Strength

Every 3 minutes for 15 minutes (5 sets):

Push Complex: 3 Bench Press + 8 Single DB Floor Press (4 each arm)

10 Double DB Reverse Flys

*complete all movements then rest for remainder 3 minutes

*start around 75% on bench press and build as you can, reps dropped on both movements from last week, increase weight

*controlled reps for all movements, time under tension helps with increasing muscle size and muscular endurance

WOD:

3 Rounds For Time:

30 Toes to Bar

30 Push-ups

30 Barbell Bent Over Rows

*Pace Goal: 8:00-10:00

*Toes to Bar: try to complete in 5 sets or less each round

*Push-ups: be smart in round 1 so you are not blown up for the next two rounds

*Rows: keep your core braced, no bounce, 5 sets or less each round

Beginner: Lying Straight Leg Raises, Knees or hands elevated push-ups, 75/55

Scaled: Hanging Straight Leg Raises, Knees or hands elevated push-ups, 115/75

Rx: 135/95