0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-40:00 Strength

40:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 Arm Circles Forward

10 Arm Circles Backward

10 Arm Circles side to side

30sec Top of Push-up Hold

10 Ring Rows

--then--

5 sets of 1 Bench Press to warm-up to 60%

2) Upper Body Strength

20 minute time block

5 sets:

10 Bench Press @60-67.5%

12 Push-ups

14 Single DB Rows (7 each side)

4 sets:

16 Single DB Front Raise (8 each side)

16 Single DB Reverse Flys (8 each side)

3) Finisher:

For Time:

500m Row

*have some fun, cheer on your classmates, EMPTY. IT. OUT.

4) COOL-DOWN