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

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-40:00 Transition to Challenge

40:00-55:00 Challenge

55:00-60:00 Cool-down

General Warm-up

3 rounds

Banded Pull aparts

Banded pass throughs

Thread the needle

Specific Warm-up

3 Rounds

5 Single DB Strict Press each arm

5 Single DB Bent Over Rows each arm

30sec Front Plank

Strength

12-minute time block

Work to Push Press 3-rep max

FOCUS:

• Get a new PR, you got this!!

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• N/A

Challenge Prep

2-3 Rounds

10 Air Squats

10 AbMat Sit-ups

Challenge:

15-minute time block

For Time

100 Air Squats

100 AbMat Sit-ups

*cool-down walk with remaining time

FOCUS:

• Core and lower body muscular endurance

GO BEYOND Accessory Work

Knee Supported DB Rows 4x8 each arm

Tricep Kickbacks 4x8 each arm