0:00-15:00 General Warm-up
15:00-20:00 Transition to Strength
20:00-38:00 Strength
38:00-46:00 Transition to Workout
46:00-55:00 Workout
55:00-60:00 Cool-down
SPECIFIC WARM-UP:
10 Single Arm DB S2OH (5 each arm)
5 Scap Wall Slides
5 Scap Pull-ups
Upper Body Strength:
18-minute time block:
9x1 Bench Press
9x1 Weighted Strict Pull-ups
Workout:
AMRAP 9:
5 Handstand Push-ups
4 Deadlift @185/125, 205/145
3 Power Cleans
*increase weight at 4:30 mark
*Pace Goal: 7-10 Rounds
*push to stay unbroken on HSPU and deadlift, go to singles on the power cleans when needed