0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-44:00 Transition to Workout

44:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Banded Curls

10 Banded Tricep Extensions

20 Flutter Kicks

Full Body Strength:

15-minute time block:

1 Barbell Curl

1 Barbell Skull Crusher

1 Barbell Lying Leg Raise

2 Barbell Curl

2 Barbell Skull Crusher

2 Barbell Lying Leg Raise

3,4,5,6,7,8,9,10

*can decrease weight as reps increase

*barbell skull crushers lying on the ground

*hold barbell up while lying on the ground, raise both legs

Workout:

AMRAP 11:

20 Alt. DB Snatch

40 Double Unders

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 25/15, Line Hops

Scaled: 35/20, Single Unders