0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-45:00 Strength

45:00-50:00 Transition to Workout

50:00-56:00 Workout

56:00-60:00 Cool-down

1) Warm-up:

3 Rounds

6 Single DB Strict Press (3 each arm)

6 Single DB Push Press (3 each arm)

10 Banded Pull Aparts

10 Banded Curls

2) Upper Body Strength:

25 minute time block

Main:

5 sets

Complex: 3 Barbell Strict Press + 5 Barbell Push Press

12 Ring Rows

*both movements back to back then rest

*record your heaviest weight for the complex

Auxiliary:

5 sets

16 Single Arm DB Floor Press (8 each arm)

8 Barbell Bent Over Rows

*both movements back to back then rest

*record your heaviest weight for both movements

3) Workout:

AMRAP 6:

10 Russian KB Swings

20 Double Unders

Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

Beginner: 26/18, Line Hops

Scaled: 35/26, Single Unders

Rx: 53/35

4) COOL-DOWN