0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

5 Infant Squats

10 Iron Crosses

20sec Glute Bridge

Lower Body Strength:

18-minute time block:

Work to Back Squat 3-rep max

WOD:

20-10-10-20 of:

Barbell Back Rack Lunges

Lateral Bar Burpees

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

*Lunges: take from the ground, really try to keep the barbell on your back for all lunges, even if you need to rest try to do that while on your back, the set of 20/10/10 should be very doable with that…it’s the last set of 20 that will be very challenging not to set it down

*Burpees: steady pace, force yourself to drop, you will get back up

Beginner: 45/35, step over bar

Scaled: 75/55

Rx: 95/65