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 Finisher

50:00-55:00 Finisher

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

20 Shoulder Taps

10 Barbell Bent Over Rows

10 Barbell Windshield Wipers

2) Upper Body Strength:

25 minute time block:

6 sets

Complex: 1 Barbell Strict Press + 3 Barbell Push Press

8 Single DB Pullovers

Auxiliary:

4 sets of 8 Double DB Bench Press

4 sets of 12 Band Pull Aparts

*do both movements back to back then rest

3) Finisher:

5 Rounds For Time:

100m Run

10 Box Jump Overs

*Pace: Aggressive: 4:30, Solid: 5:00, Limit: 6:00

Beginner: 16/12”

Scaled: 20/16”

Rx: 24/20”

4) COOL-DOWN