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

SPECIFIC WARM-UP:

3 Rounds:

10 Push-ups

10 Barbell Bent Over Rows

10 Sit-ups

Upper Body Strength

15-minute time block:

5 sets of Push Complex: 3 Bench Press + 8 Single DB Floor Press (4 each arm)

5 sets of 10 Double DB Reverse Flys

*start around 75% on bench press and build as you can, reps dropped on both movements from last week, increase weight

*controlled reps for all movements, time under tension helps with increasing muscle size and muscular endurance

Workout:

AMRAP 12:

8 Single DB Devil’s Squat Snatch @50/35

12 Pull-ups

*Pace Goal: 6-8 Rounds

*Devil’s Squat Snatch: burpee into squat snatch, if mobility is limiting then go to a squat clean

*Pull-ups: no more than 3 sets throughout