0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

15 second Hang on Rig

Lat Stretch on Rig

Calf Stretch

Groin Stretch

Specific Warm-up

2-3 Rounds

6 Single Arm DB Bench Press (3 each arm)

6 Single DB Bent Over Rows (3 each arm)

4 KB Goblet Lateral Lunges (4 each leg)

Strength

Alt. EMOM 15:

10 Single Arm DB Bench Press (5 each arm)

10 Single DB Bent Over Rows (5 each arm)

10 KB Goblet Lateral Lunges (5 each leg)

FOCUS:

• Prep for the CF Total tomorrow

WOD Prep

2-3 Rounds

9 Russian KB Swings

18 Double Unders/Plate Hops/Single Unders

WOD:

AMRAP 9

18 Russian KB Swings @53/35

36 Double Unders

PACE GOAL: 7-9 Rounds

FOCUS:

• Prep for the CF Total tomorrow

BEGINNER: 26/18, Line Hops

SCALED: 35/26, plate hops on 45# rubber plate would be preferred to better match the jump and heart rate from double unders, can also do 54 single unders

Rx+: 70/53, all reps must be unbroken

COMP: 90/70, all reps must be unbroken

GO BEYOND Accessory Work

100 Russian Twists (50 each way)