0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-41:00 Transition to Workout

41:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Single DB Curl to Press

15 Hollow Rocks

20 Shoulder Taps

Upper Body Strength:

12-minute time block:

3 sets of Pull Complex:

10 Single DB Curls + 10 Single DB Bent Over Rows

3 sets of Push Complex:

10 Single DB Strict Press + 10 Single DB Overhead Tricep Extensions

Workout:

*Repeat from 7/20/23

AMRAP 14:

80 Russian KB Swings @53/35

60 Sit-ups

40 Plate Ground to Overhead @45/25

20 Plate Sit-ups

*Pace: Aggressive: 1 + 140, Solid: 1 + 80, Limit: 1 Round

Beginner: 26/18, 25/10

Scaled: 35/26, 25/10