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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Lying Hamstring Stretch

Lying Quad Stretch

Lying Glute Stretch

Glute Bridges

Samson Stretch

Infant Squats

Specific Warm-up

2-3 Rounds

10 Empty Barbell Back Squats

20 Plate Russian Twists

Strength

Back Squats 5x3 @80-90%

FOCUS:

• Max out next week!

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Every 3 minutes for 15 minutes

NO BARBELL OPTION:

• Double DB or KB Goblet Squats, 6x5

• Reps dropped, weight increases

• Recommend going every 2:30 for 15 minutes

WOD Prep

2-3 Rounds

10 Plate Hops

6 Plate Lunges

4 Toes to Bar

WOD:

AMRAP 12

24 Plate Hops

18 Plate Lunges @35/25

12 Toes to Bar

SCORE: Rounds + Reps

PACE GOAL: 5-6 Rounds

FEEL:

• Muscle Burn

• Lower body and core muscle fatigue will be the limiting factor

STRATEGY:

• Steady pace on the Hops and Lunges

• Break early if needed in order to stay more consistent on sets throughout

NO RIG OPTION:

• 24 Plate Russian Twists in place of T2B

BEGINNER: Line Hops, no weight on Lunges, Lying Leg Raises

SCALED: 25/15, Hanging Straight Leg Raises

Rx+: 45/35