0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-30:00 Strength

30:00-37:00 Transition to Workout

37:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

3 Pull-up Negatives

6 Double DB Curls

Upper Body Strength:

Every 2 minutes for 10 minutes:

10 Strict Pull-ups

Workout:

Alternating Every 3 minutes for 18 minutes:

500/400m Row + Max Handstand Push-ups

500/400m Ski + Max Toes to Bar

30/21 Calorie Bike + Max Russian KB Swings @53/35

*Pace: Aggressive: 150 Total Reps, Solid: 135 Total Reps, Limit: 120 Total Reps

*push hard on the cardio, steady sets on the skills

Beginner: 400/320m Row + Single DB Push Press @25/15, 400/320m Ski + Lying Straight Leg Raises, 20/14 Calorie Bike + Russian KB Swings @26/18

Scaled: Single DB Push Press @35/20, Hanging Straight Leg Raises, 35/26