0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-41:00 Workout

41:00-48:00 Transition to Accessory

48:00-55:00 Accessory

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Plate Sit-ups

10 Plate Lunges

20 Plate Ground to Overhead

Workout:

—Buy-in—

200m Single KB Carry @53/35

—then—

50-40-30 of:

AbMat Sit-ups

Russian KB Swings

KB Lunge and Pass

—Cash-out—

200m Single KB Carry

*Pace: Aggressive: 17:00, Solid: 19:00, Limit: 21:00

*switch hands when needed on the carries, focus on steady, bigger sets for all movements

Beginner: 26/18, no weight on lunges

Scaled: 35/26

Accessory Work:

4 sets:

10 Weighted Hollow Rocks

20 Russian Twists (10 each side)