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

1) Warm-up:

2 Rounds

20sec Up Dog

20sec Down Dog

20sec Childs Pose

—then—

3 Rounds

4 KB Windmills

6 KB Around the Worlds

8 Single KB RDLs

2) Strength:

Alternating Every Minute on the Minute for 15 minutes (5 sets each):

8 KB Windmills (4 each side)

10 KB Around the Worlds (each way)

12 Supermans

3) MetCon:

AMRAP 10:

100m Single KB Farmer’s Carry (switch hands whenever you want)

50 Double Unders

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds , Limit: 4 Rounds

Level 1: 26/18, Line or Plate Hops

Level 2: 35/26, Single Unders

Level 3: 53/35

4) COOL-DOWN