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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to Endurance

43:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Banded Lat Stretch

10 Banded Tricep Extensions

10 Banded Bicep Curls

30sec Single Arm KB Overhead Hold (15sec each side)

Specific Warm-up

Progress to starting weight

Strength

Barbell Strict Press: 2x6, 2x4, 2x2

Barbell Bent Over rows 5x3

Open Time Option: 16 minutes

Controlled Time Option: Every 90 seconds for 9 minutes for the strict press, 1 minute transition, EMOM 5 for the rows

Member Specific: Beginners, same set-up

Endurance Prep

2-3 Rounds

1 Strict Pull-up

3 Double KB Front Squats (build to Endurance weight)

5 Push-ups

Endurance:

12 Rounds For Time

2 Strict Pull-ups

4 Double KB Front Squats

8 Push-ups

*Pace Goal: 9:00-12:00

*can use DBs if needed for front squats, 35/20 would be considered Advanced level

Beginner: Jumping Pull-ups, Air Squats, knees or hands elevated push-ups

Intermediate: Banded Pull-ups, 26/18, knees or hands elevated push-ups

Sport: 53/35, Ring Dips