0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to Workout

43:00-55:00 Workout

48:00-60:00 Cool-down

Warm-up

2 Rounds:

10 Scap Wall Slides

8 Scap Pull-ups

6 Push-ups

Upper Body Strength

15-minute time block

5x5 Strict Pull-ups

5x8 Double DB Bench Press

MetCon:

AMRAP 12:

24 Alt. DB Snatch @50/35

24 Box Jumps @24/20”

*Pace Goal: 4-5 Rounds

*stagger the start by 2 minutes if needed so everyone can use the bike