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

15:00-20:00 Transition to Accessory Work

20:00-32:00 Accessory Work

32:00-43:00 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

Kneeling Hip Flexor Stretch

Inverted Toe Touches

Inchworms

Specific Warm-up

3 Rounds

10 Empty Barbell Bent Over Rows

20 Scissor Kicks

Accessory Work

Barbell Bent Over Rows 4x5

DB Pullovers 4x6 (VIDEO)

Hanging Side to Side Knee Raises 4x14 (VIDEO)

FOCUS:

• One more week with these movements then we will switch it up, reps dropped on Rows and Pullovers, try to increase weight

• Back, Lats and Core Strength

• Pulling as Accessory Work helps balance out the overhead volume within the week for shoulder health

NO BARBELL OPTION:

• Double KB Bent Over Rows in place of Barbell Bent Over Rows

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 12: M1: Rows, M2: Pullovers, M3: Knee Raises

WOD Prep

3 Rounds

6 Box Jumps

6 Sumo Deadlift High Pulls

12 Alt. V-ups

WOD:

AMRAP 12

12 Box Jumps @24/20”

12 Sumo Deadlift High Pulls @95/65

24 Alt. V-ups

SCORE: Rounds + Reps

PACE GOAL: 5 Rounds

FEEL:

• Muscle Burn

• Heart rate will be up, but not the limiting factor

• Core and Leg Burn will steadily accumulate over the 12 minutes

STRATEGY:

• Steady pace on the Box Jumps

• Focus on chest up and leg drive on the Sumo Deadlift High Pulls

• Quality, controlled reps on the V-ups

NO BARBELL OPTION:

• KB Sumo Deadlift High Pulls

BEGINNER: 16/12”, 45/35, 12 Alt. V-ups

SCALED: 20/16”, 75/55

Rx+: 115/80

Comp: 30/24”, 115/80, V-ups