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

10 Banded Straight Arm Pulldowns

10 Banded Face Pulls

10 Lying Straight Leg Raises

Strength:

10-minute time block:

6 Strict Pull-ups

Workout:

AMRAP 18:

16 AbMat Sit-ups

16 Single DB Shoulder to Overhead @50/35

16 Single DB Lunges

—1 minute rest between rounds—

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

*steady on the sit-ups, switch hands when needed on S2OH, DB must be held down at your side for lunges, switch hands when needed, push HARD during each round since you get the 1 minute rest

Beginner: 25/15

Scaled: 35/20