0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-40:00 Strength

40:00-46:00 Transition to MetCon

46:00-55:00 Metcon

55:00-60:00 Cool-down

1) WARM-UP:

3 Rounds

10 Plank Up Downs

10 Scap Wall Slides

10 Single DB Curl to Press

—then—

Warm-up to first Bench Press weight

3) Upper Body Strength:

20 minute time block:

Bench Press

2 x 6

1 x 10

2 x 4

*recommended %

2 x 6 @75, 77.5%

1 x 10 @65%

2 x 4 @80%, 85%

Gorilla Rows

5 x 12

4) MetCon:

5 Rounds for Time:

30 Double Unders

12 Hang Power Cleans

*Pace: Aggressive: 7:00, Solid: 8:00, Limit: 9:00

Beginner: Line Hops, 75/55, cleans do not need to be unbroken

Scaled: Single Unders, 115/75

Rx: 135/95

55:00-60:00

5) COOL-DOWN