0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-50:00 Workout

50:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

30 second Plate Hold (pinch grip, one in each hand)

10 Plate Ground to Overhead

10 Plate Lunges

Workout:

Partner Every 10 minutes for 30 minutes:

6 x Complex: 5 Hang Power Cleans + 10 Front Rack Lunges @135/95

*alternate full complexes with partner

Partner 1 does 200m Single KB Farmer’s Carry while Partner 2 Rows for calories @53/35

Partner 2 does 200m Double KB Farmer’s Carry while Partner 1 Rows for calories

*rest for remainder of the 10 minutes

*Record your time for each round + total calories for each round

*Pace Goal: 7:00-8:00 per round, 50-80 calories per round

*Complex: work on good barbell cycling, breathe and move on the lunges

*Carry: with hands when needed, this will get grippy with the hang power cleans, carry and row

*Row: Solid, steady pace