0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-40:00 Transition to MetCon

40:00-55:00 MetCon

55:00-60:00 Cool-down

1) WARM-UP:

3 Rounds

10 Single DB Curl to Press (5 each arm)

20 Flutter Kicks

3) Flex Friday:

12 minute for quality:

10 Double DB Curls

10 Diamond Push-ups

9 Double DB Curls

9 Diamond Push-ups

…8,7,6,5,4,3,2,1

*increase weight as you can as the reps are dropping on curls

*find the hardest version of push-ups you can do for each rep number (Diamond, hand release, regular, hands elevated on box/bench, knees)

*do each rep number of curls and push-ups back to back then rest as needed, this is about strength, it is NOT a for time focus

4) MetCon:

3 Rounds

AMRAP 4

10 Single DB Cleans

10 Toes to Bar

10 Handstand Push-ups

—1 minute rest between rounds—

*DB Cleans are from the ground, one head of the DB must touch

*push for unbroken reps with the shorter time frame and rest between rounds

*pick up where you left off

*Pace: Aggressive: 12 Rounds, Solid: 11 Rounds, Limit: 9 Rounds

Beginner: 25/15, Lying Straight Leg Raises, Single DB Push Press

Scaled: 35/20, Hanging Straight Leg Raises, Single DB Push Press

Rx: 50/35

55:00-60:00

5) COOL-DOWN