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

15:00-20:00 Transition to Accessory Work

20:00-35:00 Accessory Work

35:00-44:00 Transition to WOD

44:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

20-30 seconds each side Forearm/Wrist Stretch

5 each arm Thread the Needle

20-30 seconds each way Pigeon Stretch

5 Up Dog to Down Dog (3-5 second hold in each position)

10yd Walking Lunge and Reach overhead

20 Shoulder Taps

Specific Warm-up

3 Rounds

4 Windmills with no weight (2 each side)

8 Ring Rows

Accessory Work

KB Windmills 5x4 (2 each side) (VIDEO)

Double DB Reverse Flys 5x8

Barbell Seated Wrist Curls 5x12

FOCUS:

• Rotational Core Strength, Mobility and Overhead Stability on the Windmills…put the KB in the bottom hand if you cannot perform it properly in the top hand

• Back Strength and keeping push/pull ratio for shoulder health with the Reverse Flys

• Forearm/Grip Strength with the Wrist Curls

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 15: M1: Windmills, M2: Flys, M3: Wrist Curls

WOD Prep

2 Rounds

6 MB Slams

100yd Shuttle Run

WOD:

3 Rounds For Time

20 MB Slams @35/20

300yd Shuttle Run

SCORE: Time

PACE GOAL: 9:00-11:00

FEEL:

• Push and Pray

• Good Mix of Muscle Burn and Heart Rate

STRATEGY:

• Steady, quality reps on the Slams. Good full extension at the top, power slam down

• Push the pace on the shuttle, every time you turn around accelerate

• 10yd zones work best in smaller spaces

WEATHER CONSIDERATIONS:

• If the weather is nice then do a 300m run outside

MB SLAM MODIFICATION (if you do not have enough for a class workout)

• 20 V-ups or 40 Russian Twists

BEGINNER: 10

SCALED: 25/15

Rx+: 50/35