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

WARM-UP:

5 Crunch and Punch each side

5 Hip to Knee each side

5 T to Lunge each side

Accessory Strength:

18-minute time block:

Work to heavy Turkish Get-up on each side

*DB or KB

*recommend doing an 18-minute EMOM and doing one rep each minute, alternate arms each minute

Workout:

AMRAP 9:

6 DB Ground to Overhead @70/50

6 Toes to Bar

100m Run

*Pace: Aggressive: 5 Rounds, Solid: 4.5 Rounds, Limit: 4 Rounds

*this is meant to use a heavier DB than you normally do, remember there are weights in between the levels…in between 35 and 50 there is 40 and 45…use what is heavy that you can maintain throughout the 9 minutes…also a great opportunity for those who can do T2B but not very many to do this workout Rx, breathe and move on the run

Beginner: 35/20, Lying Straight Leg Raises

Scaled: 50/35, Hanging Straight Leg Raises