0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-30:00 Strength

30:00-39:00 Transition to Workout

39:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Side to Side Knee Raises

10 Single DB Curls (5 each arm)

Upper Body Strength:

Every 2 minutes for 10 minutes:

8 Strict Pull-ups

Workout:

AMREP 16:

200m Run

10 DB Ground to Overhead @50/35

*add 10 G2OH reps each round

*Pace: Aggressive: Through 40 G2OH, Solid: Through 30 G2OH + run, Limit: Through 30 G2OH

Beginner: 25/15

Scaled: 35/20