0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-40:00 Strength

40:00-47:00 Transition to Workout

47:00-55:00 Workout

55:00-60:00 Cool-down

Warm-up

3 Rounds

10 Wall Scap Slides

10 Thread the needle (5 each side)

Childs pose

Strength

20-minute time block

Barbell Strict Press: 2x10, 2x8, 2x6

Barbell Bent Over rows: 5x8

Workout:

For Time

100 Russian KB Swings @70/53

*50 Double Unders every time you break

Pace: 6:00-8:00