0:00-15:00 General Warm-up

15:00-20:00 Transition to Upper Body Strength

20:00-40:00 Lower Body Strength

40:00-48:00 Transition to Workout

48:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 Push-ups

10 Ring Rows

10 Sit-ups

2) Upper Body Strength:

20 minute time block

5 sets:

3 Bench Press @80% and build

6 Double DB Rows

5 sets:

6 Single DB Front Raise + Single DB Side Raise (3 each arm)

6 Barbell Bent Over Rows

*heavy triples on bench, keep your head/upper back/butt glued to the bench, shoulder blades should be pulled together

*good position with chest parallel to the ground, squeeze your shoulder blades together at the top of each DB and BB row

*do a front raise and a side raise, that is one rep, 3 each arm

3) MetCon:

AMRAP 7:

4 Single DB Devil’s Press @50/35

5 Burpees

6 Alt. DB Snatch

*high intensity, everything unbroken, challenge yourself to use a little bit heavier DB than you normally would

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

Beginner: 25/15, Up Downs

Scaled: 35/20

Rx: 50/35

4) COOL-DOWN