0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-35:00 Workout

35:00-45:00 Transition to Auxiliary

45:00-55:00 Auxiliary

48:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10 Box Step-ups

10 Single DB Push Press (5 each arm)

10 Double or Single Unders

Workout:

AMRAP 15:

20 Single DB Box Step-overs @24/20”

30 Single DB Shoulder to Overhead @50/35

40 Double Unders

*Pace Goal: 4-5 Rounds

*Step-overs: hold the DB wherever you want, both feet must touch the top of the box before going off the other side, steady pace

*S2OH: switch hands whenever you need to, push press or push jerk are the most efficient…if you can strict press you are using too light of a DB :)

*Double Unders: shoot for no more than two sets throughout the workout

Auxiliary:

10-minute time block

4x20 Single Arm/Single Leg V-ups (10 each side)

4x20 MB Wall Sit Rotations (10 each way)