0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-40:00 Strength

40:00-49:00 Transition to WOD

49:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds:

10 Scorpions

20sec Down Dog

10 Lunge and rotate

Specific Warm-up

10 Turkish Get-ups (5 each arm)

Strength

20-minute time block

Complex: 10 sets each arm

Half Turkish Get-up (ground to standing) +

50’ Overhead Carry +

Half Turkish Get-up (standing to ground)

*work to heavy weight on each side

WOD Prep

2-3 Rounds:

7 Wall Balls

14 Russian Twists (7 each way)

WOD:

5 Rounds For Time:

15 Wall Balls

30 MB Russian Twists (15 each way)

Pace: 5:00-6:00

Beginner: Light MB

Scaled: 14/10

Rx: 20/14