0:00-15:00 General/Specific 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
3 rounds
Standing Tricep Stretch
Straight Arm Bicep/Shoulder Stretch on Rig
Up Dog to Down Dog
Specific Warm-up
3 Rounds
5 Single DB Curl to Press each side
30sec Front Plank
Strength
Alt. EMOM 15
Single DB Strict Press 5x10 (5 each arm)
Gorilla Rows 5x10 (5 each arm)
Barbell Rollouts 5x5 (VIDEO)
FOCUS:
Overhead strength to improve Handstand Walks
Pulling to balance push/pull for shoulder health
Core strength to improve Handstand Walks
WOD Prep
2-3 Rounds
5 Burpees
5 Toes to Bar
WOD:
3 Rounds For Time
20 Burpees
20 Toes to Bar
PACE GOAL: 10:00-12:00
FOCUS:
Core muscular endurance
There will be an accumulative effect from the barbell rollouts
STRATEGY:
Steady pace, force yourself to drop you will get back up, rounds 2 and 3 will get more challenging with core fatigue
No more than 4 sets throughout, but go for big sets
BEGINNER: Up Downs, Lying Straight Leg Raises
SCALED: 10 rounds of 6 and 6 or 6 rounds of 10 and 10, this is for those that can do T2B but will get slowed a lot with a bigger rep count of 20 each round, also scale to Hanging Straight Leg Raises as needed
GO BEYOND Accessory Work
EMOM 7
30sec Max Calories
*machine of your choice