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

20 Mountain Climbers

10 Band Pull Aparts

20 Shoulder Taps

Specific Warm-up

2-3 Rounds

2 Barbell RDLs + 2 Barbell Bent Over Rows (build to starting weight)

4 Double DB Curls

Strength

Every 90 seconds for 7:30 (5 sets):

Complex: 6 Barbell RDLs + 4 Barbell Bent Over Rows

—1:30 rest/weight change—

EMOM 6:

8 Barbell Curls

WOD Prep

2 Rounds

10/8 Calorie Row/Bike (one round of each)

10/8 Push-ups

WOD

2 Rounds For Reps

1 minute Max Row

1 minute Max Push-ups

1 minute Max Bike

1 minute Max Push-ups

1 minute Rest

*start people on different machines and rotate through…everyone on a machine at the same time and everyone on push-ups at the same time, this makes transition on/off machines easier, everyone on rest minute at the same time