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

15:00-20:00 Transition to Core Strength

20:00-35:00 Core Strength

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Straight Arm Shoulder/Bicep Stretch on Rig

Standing Tricep Stretch

Pec Stretch on Rig

Walking Straight Leg Marches

Standing Groin Stretch

Specific Warm-up

3 Rounds

20 Shoulder Taps

30 second Side Plank (15 seconds each side)

Core Strength

Plate Sit-ups 5x12

Weighted Planks 5x30 seconds

T-Spine Rotations 5x12 (6 each way)

FOCUS:

• Abs

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 15: M1: Sit-ups, M2: Planks, M3: Rotations

WOD Prep

2-3 Rounds

50m Heavy Object Carry

10 Russian KB Swings

WOD:

AMRAP 10

100m Heavy Object Carry

30 Russian KB Swings @53/35

SCORE: Rounds + Reps

PACE GOAL: 3-4 Rounds

FEEL:

• Steady Grind

STRATEGY:

• Shift object as needed, keep moving

• Unbroken on Swings as long as possible

BEGINNER: 26/18

SCALED: 35/26

Rx+: 70/53