0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-40:00 Strength

40:00-49:00 Transition to Workout

49:00-55:00 Workout

55:00-60:00 Cool-down

Warm-up

3 Rounds:

10 Single DB Curl to Press

10 Hollow Rocks

20 Line Hops

Strength

20-minute time block:

100 Single DB Curls (50 each arm)

100 Flutter Kicks

100 Single DB Tricep Kickbacks (50 each arm)

100 Scissor Kicks

Workout:

For Time:

40 Hang Power Cleans @155/105

*20 Lateral Bar Hops every time you break

Pace: Aggressive: 4:00-6:00

*goal is 3-4 sets for the hang power cleans