0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to Workout

43:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Strict Press

10 Upright Rows

10 Hollow Rocks

*empty barbell

Upper Body Strength:

15-minute time block:

5 sets of Bench Complex:

1 Bench Press +10 Push-ups

50 Single DB Knee Supported Rows (25 each arm)

*85% and build on bench, hardest version of a push-up you can unbroken (knees or hands elevated, regular, diamond, feet elevated on bench, weighted, banded)

Workout:

6 Rounds For Time:

10 KB Hang Cleans @53/35

10 Box Jumps @24/20”

100m Run

*Pace: Aggressive: 9:00, Solid: 10:30, Limit: 12:00

Beginner: 26/18, 16/12”

Scaled: 35/26, 20/16”