Cycle 3 Week 4 of 8 Day 5

0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-44:00 Transition to Workout

44:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 Ring Rows

10 Push-ups

10 DB Goblet Squats

10 Hanging Knee Raises

2) Flex Friday:

18 minute time block

4 sets of: 12 Single Arm DB Curls (6 each side) + 18 Banded Curls

4 sets of: 12 Barbell Skull Crushers + 18 Bench Dips

3) MetCon:

3 Rounds

AMRAP 3:

8 Single DB Hang Squat Cleans

8 Toes to Bar

—1 minute rest between rounds—

*pick up where you left off each round

Pace: Aggressive: 10 total rounds, Solid: 8.5 total rounds, Limit: 7 total rounds

Beginner: 25/15, Lying Straight Leg Raises

Scaled: 35/20, DB Sit-ups

Rx: 50/35

4) COOL-DOWN