0:00-10:00 General Warm-up

10:00-15:00 Transition to Upper Body Strength

15:00-35:00 Upper Body Strength

35:00-43:00 Transition to workout

43:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

5 Inchworms

5 Up Dog to Down Dog

—then—

3 Rounds

10 Barbell Floor Press

10 Barbell Bent Over Rows

2) Upper Body Strength:

20 minute open block

3 sets of each cluster:

Push: 6 x Bench Press + 12 x Double DB Floor Press + 25 x Banded Tricep Press downs

Pull: 6 x Barbell Bent Over Rows + 12 x Double KB Rows + 25 x Banded Curls

*complete all push/pull movements then rest for the remainder of the 3 minutes

*bench should be around 70-75%

*start people at different complexes if needed because of class size

*can do a waterfall format so multiple people can get through in the 3 minutes if needed

3) MetCon:

4 Rounds For Time:

10 Hang Power Cleans

14 Lateral Bar Burpees

*there will definitely be an accumulative affect from the strength training above :)

*Pace: Aggressive: 9:00, Solid: 10:30, Limit: 12:00

Beginner: 65/45, 10 Sprawls

Scaled: 95/65

Rx: 115/75

55:00-60:00

5) COOL-DOWN