0:00-15:00 General/Specific 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

3 rounds

Bike or Row easy pace

Walking Hip Openers

Walking Straight Leg Marches

Pigeon Stretch

Infant Squats

Specific Warm-up

3 Rounds

6 KB Goblet Pause Squats

20 Scissor Kicks

Strength

Front Squat Complex: 5 sets

2 Pause Front Squats + 2 Front Squats @70% and build

FOCUS:

• Increasing time under tension with the pause squats within the complex

• Solid 3-second pause on each of the pause reps, always focus on speed when coming up

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• Every 3 minutes for 15 minutes

WOD Prep

3 Rounds

5 Pull-ups

5 Handstand Push-ups

WOD:

AMRAP 10

1 Pull-up

1 Handstand Push-up

2 Pull-ups

2 Handstand Push-ups

3,4,5, etc

SCORE: Reps…through the round of 10 is a total of 110 reps

PACE GOAL: Through the round of 10

FEEL:

• Strength Endurance

• As the reps climb, muscle fatigue will set in

STRATEGY:

• When getting to the round of 6 is a good time to start thinking about breaking up the reps so you don’t hit a wall later

BEGINNER: Ring Rows, Double DB Strict Press or Push-ups

SCALED: Jumping or Banded Pull-ups, modified HSPU or Double DB Strict Press

Rx+: Chest to Bar

COMP: Chest to Bar, Deficit HSPU @4/2”