0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Barbell Push Press

10 Barbell Bent Over Rows

Upper Body Strength:

15-minute time block

5x5 Strict Press

5x10 Strict Pull-ups

Workout:

AMRAP 10:

20 Single DB Lunges @50/35

20 Push-ups

*Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

*try to stay unbroken on the lunges, you can hold the DB anywhere you want, big sets on the push-ups

Beginner: 25/15, Knees or hands elevated push-ups

Scaled: 35/20, Knees or hands elevated push-ups