0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10 Banded Tricep Extensions each side

10 Band Face Pulls

10 Band Pass Throughs

Upper Body Strength

15-minute time block:

7x2 Pause Bench Press (3-sec pause on chest) at 75-85%

7x8 Ring Rows

Workout:

AMRAP 10:

15 Box Jump Overs @24/20”

30’ Handstand Walk

*Pace Goal: 5-6 Rounds

*BJO: steady pace, goal of consistency every round

*HSW: go for big distances each round