0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio + Core
20:00-35:00 Cardio + Core
35:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Seated Groin Stretch
Pigeon Stretch
Hip Openers
Specific Warm-up
2 Rounds
10/8 Calorie Row/Bike (on round of each)
30seconds Side Plank (15 sec each side)
Cardio + Core
Alt. EMOM 15:
15/12 Calorie Row
10/8 Calorie Bike
30 seconds Hollow Rocks
FOCUS:
Interval fitness
Bracing in solid hollow position while under fatigue
MEMBER SPECIFIC:
Push hard on the cardio, breathe and move on the hollow rocks
Single Leg, Single Arm on the hollow rocks if needed
WOD Prep
2-3 Rounds
4 Deadlift (build to WOD weight)
8 AbMat Sit-ups
10 Double or Single Unders
WOD:
AMRAP 12:
10 Deadlift @185/125
20 AbMat Sit-ups
30 Double Unders
PACE GOAL: 5-6 Rounds
STRATEGY:
Try to stay unbroken on deadlift
Steady pace on sit-ups
Big sets on double unders
As the rounds go on, core and grip fatigue will set in on deadlift, stay braced on keep your technique dialed in under fatigue
BEGINNER: Double KB Deadlift, Line Hops
SCALED: 155/105, 40 Single Unders
GO BEYOND Accessory work (optional)
Single DB Floor Press 4x12 (6 each arm)
Single DB Reverse Flys 4x12 (6 each arm)