0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-36:00 Energy Systems

36:00-46:00 Transition to Workout

46:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

1 Round

200m easy pace

15 American KB Swings

200m moderate pace

15 American KB Swings

Energy Systems:

Every 4 minutes for 16 minutes:

200m Sprint

*building from the 100m sprints last week

Workout:

5 Rounds For Time:

8 Deadlift @225/155

8 Handstand Push-ups

*Pace: 6:00, Solid: 7:30 , Limit: 9:00

Beginner: 135/95, Double DB Push Press

Scaled: 10 Rounds of 4 and 4 or 185/125, Double DB Push Press