0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-40:00 Strength

40:00-48:00 Transition to Workout

48:00-55:00 Workout

48:00-60:00 Cool-down

Warm-up

2 Rounds:

10 Plank Up Downs

20sec Bar Hang

10 Double DB Curl to Press

Upper Body Strength

20-minute time block

10x1 Weighted Strict Pull-ups

10x1 Bench Press

*work to max on strict pull-ups, 90+% on bench or max if you are feeling it

MetCon:

As Many Rounds and Reps as Possible in 7 minutes

100m Run

10 Single DB Hang Squat Cleans

*Pace Goal: 5-6 Rounds