0:00-15:00 General Warm-up

15:00-18:00 Transition to Post-Test

18:00-36:00 Post-Test

36:00-47:00 Transition to Workout

47:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

10 Arm Circles Forward

10 Arm Circles Backward

10 Arm Front to Back (give yourself a hug)

20sec Standing Tricep Stretch

20 sec Straight Arm Bicep Stretch on Rig

20sec Up Dog

—then—

3 Rounds

10 Ring Rows

20 Shoulder Taps

30 Flutter Kicks

2) Murph Post-Test #1:

3 Rounds:

Max Pull-ups in 1 minute

—1 minute rest—

Max Push-ups in 1 minute

—1 minute rest—

Max AbMat Sit-ups in 1 minute

—1 minute rest—

*go for big sets on the pull-ups and push-ups

Beginner/Scaled: Ring Rows, Hands elevated push-ups (at a level you can at least get 10 unbroken)

Rx: as is

3) MetCon:

4 Rounds For Time:

12 Burpees

12 Single DB Hang Squat Clean

*Pace: Aggressive: 6:00, Solid: 7:00, Limit: 8:00

Beginner: Sprawls, 25/15

Scaled: 35/20

Rx: 50/35

4) COOL-DOWN