0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to Cardio Core

25:00-35:00 Cardio Core

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Lying Hamstring Stretch

Up Dog with Calf Stretch

Seated Groin Stretch

Standing Quad Stretch

Straight Arm Bicep/Shoulder Stretch on Rig

Specific Warm-up

2-3 Rounds

20-40yd sprint

30 second KB Front Rack Hold

Cardio Core

Every 5 minutes for 15 minutes

300yd Shuttle Sprint

40yd KB Front Rack Carry @53/35

SCORE: Fastest and Slowest time of the Shuttle

FOCUS:

• Increase heart rate, core bracing and breathing…this is essential in so many workouts

• It says sprint for a reason, push hard on the shuttle

• Go heavy on the carry, it should challenge your ability to breathe and control your heart rate

EXECUTION:

• 20yd zones if you can, otherwise go with 10yd zones

• Go outside if you can, but make sure the surface is stability to change direction

• Even though the carry isn’t part of the time still do it immediately after the shuttle to get the stimulus

SCALED: 35/26

Rx+: 70/53

Comp: 88/62

WOD Prep

2-3 Rounds

5 Pull-ups

6 KB Lunge and Pass

WOD:

5 Rounds For Time

10 Pull-ups

10 KB Lunge and Pass @53/35 (VIDEO)

SCORE: Time

PACE GOAL: 8:00-10:00

FEEL:

• Push and Pray

• Grip will start to be a factor in the later rounds

STRATEGY:

• Unbroken as long as possible on Pull-ups

• Just keep moving on the Lunges, stay under control

BEGINNER: Ring Rows, No weight on Lunges

SCALED: Jumping/Banded Pull-ups, 35/26

Rx+: 62/44

Comp: Chest to Bar, 70/53