0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-45:00 Transition to Workout

45:00-55:00 Workout

48:00-60:00 Cool-down

Warm-up

2 Rounds:

4 Turkish Get-ups (2 each side)

4 Single KB Overhead Squats (2 each side)

Strength

18 minute time block

Work to Heavy Complex on each arm

Half Turkish Get-up (ground to stand) +

4 Overhead Squats +

Half Turkish Get-up (stand to ground)

MetCon:

AMRAP 10:

100m Single KB Farmer’s Carry @53/35

10 Russian KB Swings

10 KB Sit-ups

*Pace Goal: 5-6 Rounds