0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-42:00 Transition to WOD
42:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Scorpions
Child’s Pose
Wall/Bench Quad Stretch
Face the Wall Squats
Specific Warm-up
3 Rounds
6 Tempo Air Squats (3 seconds down, dead stop, 3 seconds up)
20 Flutter Kicks
Strength
Tempo KB/DB Goblet Squats 5x8
FOCUS:
3 seconds down, dead stop, 3 seconds up
Quality reps with good depth
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Every 2:30 for 12:30 minutes
WOD Prep
2-3 Rounds
10 Push-ups
10 Gorilla Rows
100m Jog
WOD:
Partner 5 Rounds For Time
20 Push-ups
20 KB Gorilla Rows (VIDEO)
100m Run Together
SCORE: Time
PACE GOAL: 11:00-13:00
FEEL:
Interval Muscle Burn
Two movements that will cause muscle fatigue, run to breathe and recover
STRATEGY:
5s or 10s on Push-ups
10s on Gorilla Rows
Steady pace to breathe and move on the run