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:

10/10 Hip Circles (forward/backward each side)

10 Dead Bugs

20sec Lying Hamstring Stretch each side

3 Rounds:

10 Lunges

10 Hollow Rocks

10 Ring Rows

Strength

15-minute time block:

5x10 DB Bulgarian Squats (5 each leg)

4x20 Single Arm/Single Leg V-ups

WOD Prep

3 Rounds:

100m Jog

5 Hang Power Cleans (build to WOD weight)

WOD:

AMRAP 10:

200m Run

15 Hang Power Cleans

*Pace Goal: 4-5 Rounds

Beginner: 100m Run, 75/55

Scaled: 115/75

Rx: 135/95