0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-40:00 Transition to Workout

40:00-55:00 Workout

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

5,4,3 Bench Press @50, 60, 70%

15 Band Face Pulls

Upper Body Strength

12-minute time block:

Work to Bench 1-rep max

Workout:

4 Rounds For Time:

15 Handstand Push-ups

15 Pull-ups

400m Run

*Pace Goal: 13:00-15:00

*HSPU: try for 3 sets or less each round, be smart in the first couple rounds, when they go they go

*Pull-ups: try for 3 sets of less each round

*Run: 2:30 or less, adjust accordingly