0:00-7:00

1) GENERAL WARM-UP:

3 Rounds:

Rig Lat Stretch x 15 seconds each side

Rig Pec Stretch x 15 seconds each side

Standing Tricep Stretch x 15 seconds each side

—then—

3 Rounds

20 x Shoulder Taps (VIDEO)

20 x Hollow Flutter Kicks (VIDEO)

7:00-10:00

Transition and Explanation of Major Strength

10:00-23:00

2) Major Strength:

Warm-up for both movements (3 minutes)

—then—

Alternating Every Minute on the Minute for 10 minutes (5 sets each):

Barbell Bench Press x 2 @80% and build (moderate to heavyish weight...focus full ROM, technique...the basics of the movement)

Single DB Knee Supported on box/bench Rows x 2 each arm (build in weight)

Use the formula to estimate a max for bench press

Weight used x Reps completed = A

A x 0.0333 = B

B + Weight used = estimated max

Example if you did 200 for 2 reps

200 x 2 = 400

400 x 0.0333 = 13.32

13.32 + 200 = 213.32 (round to 215)

23:00-28:00

Rest/transition to next section

28:00-40:00

3) Auxiliary Strength:

Alternating Every Minute on the Minute for 12 minutes (4 sets each):

Double DB Curls x 2,4,6,8 (build in weight)

Single DB Tricep Kickbacks x 2,4,6,8 each arm (build in weight)

Russian Twists x 18,20,22,24 (10 each way, VIDEO, same weight for all)

*lower weight as reps increase

40:00-45:00

Transition to next section

45:00-50:00

4) Conditioning:

50 x burpees for time

50:00-55:00

Clean up/Scores on board

55:00-60:00

5) COOL-DOWN