0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Workout

20:00-40:00 Workout

40:00-45:00 Transition to Accessory Work

45:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

Straight arm shoulder/bicep stretch on rig

Lat stretch on rig

Up Dog to Down Dog

Workout Prep

2-3 Rounds

5 Pull-ups

5 Push-ups

5 Russian KB Swings

5 Sit-ups

Workout:

AMRAP x 20

5 Pull-ups

5 Push-ups

5 Russian KB Swings @53/35

5 AbMat Sit-ups

*add 5 reps each round

PACE GOAL: past the round of 20.

FOCUS:

• Building muscular endurance on these movements for Nate

• Building strength for muscle-ups

STRATEGY:

• Be smart with your pull-ups and push-ups, break early so you can keep up a good pace

• Try to stay unbroken on the swings, the sit-ups will give your grip a break

• Steady pace on the sit-ups, breathe, lower your heart rate

Accessory Work

3x 250/200m Row for Time

*1 minute rest between

*empty it out each set