0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-34:00 Strength

34:00-44:00 Transition to Workout

44:00-55:00 Workout

48:00-60:00 Cool-down

Warm-up

2 Rounds:

10 Single DB Curl to Press (5 each arm)

10 Single DB Reverse Flys (5 each arm)

Upper Body Strength

14-minute time block

7x3 Double DB Bench Press

7x6 Gorilla Rows

MetCon:

8 Rounds For Time

100m Run

1 Rope Climb

*Pace Goal: 9:00-11:00

*shoot for consistency across the 8 rounds