0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Single DB Chest Flys (5 each arm)

10 Single DB Reverse Flys (5 each arm)

10 Plank Up Downs

Upper Body Strength:

18 minute time block:

Work to 1-rm Bench Press

Workout:

AMREP 10:

2 Box Jump Overs @24/20”

2 Single DB Shoulder to Overhead @50/35

4 Box Jumps Overs

4 Single DB Shoulder to Overhead

6,8,10…etc.

*Pace: Aggressive: 150 total Reps, Solid: 130 Total Reps, Limit: 110 Total Reps

*steady on the BJO, switch hands when needed on the S2OH, try to not set the DB down

Beginner: 16/12”, 25/15

Scaled: 20/16”, 35/20