0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-48:00 Workout

48:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

2-3 Rounds

Calf Stretch

Shoulder Stretch

Lat Stretch

Hamstring Stretch

Workout Prep

2-3 Rounds

100m Jog

3-5 Strict Press (build to workout weight)

3-5 Pull-ups

3-5 Front Squats

Workout:

4 Rounds For Time:

400m Run

10 Strict Press @95/65

10 Chest to Bar Pull-ups

200m Run

15 Front Squats

15 Pull-ups

Pace Goal: 24:00-28:00

Accessory Work:

5x5 Barbell Rollouts