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

15:00-20:00 Transition to Cardio is Hardio

20:00-32:00 Cardio is Hardio

32:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Calf Stretch on Rig

Leg Swings (Side to Side, Front to Back)

Inverted Toe Touches

Standing Groin Stretch

Mountain Climbers

Specific Warm-up

2-3 Rounds

30 seconds KB Front Rack Hold

100m Jog

Cardio is Hardio

“Magic Mile”

4 Rounds

200m Burden Run @53/35

200m Run

FOCUS:

• Carry the KB however you want for the Burden Run

• Push the pace, there is planned time for extra rest before the WOD

LEVELS:

• Beginner: 100m Burden Run @26/18, 100m Run

• Scaled: 35/26 and/or 100m Burden Run, 200m Run

• Rx+: 70/53

WOD Prep

3 Rounds

5 Hang Power Cleans

5 Wall Balls

WOD:

10,9,8,7,6,5,4,3,2,1 of

Hang Power Cleans @115/80

Wall Balls @20/14

SCORE: Time

PACE GOAL: 7:00-9:00

FEEL:

• Zero to 💯

• High heart rate

STRATEGY:

• Unbroken…send it

BEGINNER: 75/55, 10/8 MB Thrusters

SCALED: 95/65, 14/10

Rx+: 135/95, 20/14

COMP: 155/105, 30/20