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

15:00-20:00 Transition to WOD

20:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

3 Rounds

Iron Crosses

Straight Arm Bicep/Shoulder Stretch on Rig

Lat Stretch on Rig

Childs Pose

Lying Hamstring Stretch

Lying Quad Stretch

Lying Glute Stretch

WOD Prep

2-3 Rounds

5 Back Squats

5 Bent Over Rows

5 Floor Press

5 RDLs

20 Flutter Kicks

*very light weight or empty barbell

WOD:

“GAINZ Gauntlet”

Partner For Time

100 Back Squats @185/125

100 Barbell Bent Over Rows @135/95

100 Floor Press @135/95

100 Deadlift @185/125

50 Barbell Rollouts @135/95 (VIDEO)

PACE GOAL: enjoy lifting weights with a friend

FOCUS:

• Strength endurance

STRATEGY:

• Split reps as needed

• Back Squats are taken from the rack

• 5s or 10s on all movements

EQUIPMENT CONSIDERATIONS

• Start people on different movements if needed, but end with deadlift and barbell rollouts

INDIVIDUAL OPTION:

• 50 reps of each except 25 on Rollouts

BEGINNER: 60 reps of each, 115/80, 75/55, 75/55, 115/80, Sit-ups

SCALED: 155/105, 115/80, 115/80, 155/105, 115/80

Rx+: 205/145, 155/105, 155/105, 205/145, 155/105

COMP: 225/155, 185/125, 185/125, 225/155, 185/125