0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-34:00 Workout

34:00-43:00 Transition to Conditioning

43:00-55:00 Conditioning

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Single DB Push Press (5 each arm)

10 Box Step-ups

Workout:

30-20-10-20-30 of:

Alt. DB Snatch @50/35

Box Jump Overs @24/20”

*Pace: Aggressive: 11:00 , Solid: 12:30, Limit: 14:00

*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, 72’ Bear Crawl

Scaled: Hanging Straight Leg Raises, Knees or Hands elevated push-ups, 72’ Bear Crawl

Conditioning:

2,000m Row Time Trial

*we will test again in week 8