0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-44:00 Transition to WOD

44:00-55:00 WOD

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds

30sec Plate Holds (pinch grip, one plate in each hand)

30sec Rest

30sec Front Plank

30sec Rest

Baywatch Muscles:

15-minute time block:

100 Seated Barbell Wrist Curls @45/35 (VIDEO)

100 Barbell Windshield Wipers @45/35

*complete all reps of one movement before moving to the next one

WOD:

5 Rounds For Time:

10 Double DB Lunges

15 V-ups

30 Double Unders

*Pace Goal: 9:00-11:00

*Lunges: DBs down at your sides, can use KBs if needed

Beginner: 25/15, sit-ups, line hops

Scaled: 35/20, single arm/single leg V-ups, 45 single unders

Rx: 50/35