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

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

20:00-32:00 Cardio is Hardio

32:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Samson Stretch

Walking Straight Leg Marches

Down Dog with Calf Stretch

Scorpions

Pigeon Stretch

Specific Warm-up

3 Rounds

30 seconds easy pace

20 seconds moderate pace

10 seconds hard pace

1 minute rest

Cardio is Hardio

Every 4 minutes for 12 minutes

500/400m Row

FOCUS:

• Top end fitness…these are hard effort rows

• Work to Rest ratio should be pretty close to 1 to 1

WOD Prep

2-3 Rounds

8 AbMat Sit-ups

8 Jumping Box Get Overs

WOD:

Every 3 minutes for 12 minutes

15 AbMat Sit-ups

15 Jumping Box Get Overs @24/20” (VIDEO)

*add 5 reps each round

SCORE: Reps (see chart at bottom)

PACE GOAL: 8:00-10:00

FEEL:

• Deep Burn

• Core muscular endurance will be tested especially in the last two rounds and will also make the jump overs more challenging

STRATEGY:

• Steady pace on the Sit-ups

• Have a game plan on the Jump overs, steady pace or quick 5s with short rest

BEGINNER: 15 reps each round, 16/12” and/or you may step up and over the box instead of jumping

SCALED: 20/16” and/or you may step up and over the box instead of jumping

Rx+: 30/24”

Round = Total Reps

15 = 30

20 = 70

25 = 120

30 = 180