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

2 Rounds:

20sec Pigeon Stretch each side

10 Scorpions

20sec banded Hip Flexor Stretch each side

Specific Warm-up

3 Rounds:

10 Barbell RDLS

10 Lateral Hops over barbell

10 Lying Leg Raises

Strength

15-minute time block

Deadlift

3x3 at 80-90%

3x1 at 90+%

WOD Prep

2-3 Rounds

4 Box Jumps

10 Russian Twists (5 each way)

WOD

AMREP 12

2 Box Jumps

2 Russian Twists (each way)

4 Box Jumps

4 Russian Twists (each way)

6,8,10, etc….

*Pace Goal: The round of 16-18

*Steady pace on box jumps

*4 Russian twists is 8 total (4 each way)

Beginner: 16/12”, 10, (15/10 if you have 15s)

Scaled: 20/16”, 25/10 (25/15 if you have 15s)

Rx: 24/20”, 35/25 (45/25 if you don’t have 35s)