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

5 Barbell Good Mornings

4 Barbell Strict Press

3 Negative Pull-ups

Upper Body Strength:

15-minute time block

5x3 Strict Press

5x8 Strict Pull-ups

Workout:

14-minute time block:

—Buy-in—

800m Run

—AMREP with time remaining—

2 Deadlift @185/125

2 Single DB Floor Press @50/35

4 Deadlift

4 Single DB Floor Press

6,8,10…etc.

*Pace: Aggressive: 140 Total Reps, Solid: 120 Total Reps, Limit: 100 Total Reps

*stay unbroken as long as possible, switch hands whenever you want on floor press

Beginner: 95/65, 25/15

Scaled: 155/105, 35/20