0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-41:00 Transition to Workout

41:00-55:00 Workout

55:00-60:00 Cool-down

Warm-up

3 Rounds:

10 Push-ups

10 Band Face Pulls

10 Lunges

Strength

12-minute time block

5x8 Double DB DB Flys

5x8 Single Arm DB Strict Press (4 each arm)

Workout:

AMRAP 14:

30 Double Unders

15 Toes to Bar

10 Alt. Pistols

Pace: Aggressive: 4-6 Rounds