0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-30:00 Strength

30:00-40:00 Transition to Workout

40:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

20 Shoulder Taps

10 Single DB Curl to Press (5 each arm)

20 Lateral Hops over DB

Upper Body Strength:

10 minute time block:

3 sets of Max Unbroken Strict Pull-ups

*rest as needed in between sets

Scaled: 3x5, 5x1 on Snatch Grip Bent Over Rows

*this barbell movement is a strength marker for pull-ups, make sure you keep it very strict, no bounce…if you can do 1 rep at 75% of your body weight then you should have the strength to do a kipping pull-up, if you can do 1 rep at 80% of your body weight then you should have the strength to do a strict pull-up

*if you cannot do at least 5/3 solid strict pull-ups I would recommend doing the Snatch Grip Bent Over Rows

Workout:

For Time:

25 Toes to Bar

100’ Handstand Walk

25 Toes to Bar

50 Push-ups

25 Toes to Bar

10 Wall Walks

25 Toes to Bar

*Pace: Aggressive: 12:00 , Solid: 13:30, Limit: 15:00

*no more than 2 sets on T2B, no more than 3 sets on push-ups, consistency on the HSW

Beginner: Lying Straight Leg Raises, Knees or Hands elevated Push-ups, 200’ Bear Crawl, half wall walks

Scaled: Hanging Straight Leg Raises, Knees or Hands elevated push-ups, 200’ Bear Crawl, 3/4 wall walks