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

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-47:00 Transition to WOD

47:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Wall Scap Slides

Lat Stretch on Rig

Pec Stretch on Rig

Inchworms

Hip Openers

Specific Warm-up

3 Rounds

10 Bench Press @empty barbell

10 Ring Rows

Strength

Bench Press Complex: 5 sets

2 Pause Bench Press + 2 Bench Press @70% and build

Single DB Knee Supported Rows 5x12 (6 each arm)

Double DB Chest Flys 2x12

Double DB Reverse Flys 2x12

FOCUS:

• Building strength endurance with increased time under tension, with the pauses and complex

• Balancing Push/Pull ratio for shoulder health

• Accessory work in a different plane of movement

OPEN TIME OPTION

• 16 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 10: M1: Bench Press, M2: Rows, 2 minutes transition, Alt. EMOM 4: M1: Chest Flys, M2: Reverse Flys

WOD Prep

2-3 Rounds

10 Russian KB Swings

10 AbMat Sit-ups

WOD:

For Time

50 Russian KB Swings @53/35

100 AbMat Sit-ups

50 Russian KB Swings

SCORE: Time

PACE GOAL: 6:00-8:00

FEEL:

• Muscle Fatigue

• Grip and Core on 🔥

STRATEGY:

• Max set every time you pick up the KB

• Steady pace on the sit-ups

BEGINNER: 26/18, 30 swings, 60 sit-ups, 30 swings

SCALED: 35/26

Rx+: 70/53

COMP: 88/62