0:00-18:00 General Warm-up

18:00-22:00 Transition to Strength

22:00-47:00 Strength

47:00-52:00 Transition to Workout

52:00-56:00 Finisher

56:00-60:00 Cool-down

1) Warm-up:

2 Rounds

10 Iron Crosses

20sec Up Dog

20sec Down Dog

20sec Pigeon Stretch

3 Rounds

10 Push Press

10 Bent Over Rows

10 Lying Straight Leg Raises

—then—

Warm-up to 70% of your Bench Press max

2) Upper Body Strength:

Alternating Every Minute on the Minute for 14 minutes (7 sets):

5 Pause Bench Press @60% and build (solid 3-second pause on chest, stay tight)

10 Double DB Alternating Bent Over Row (hold both DBs, alternate rows for 10 total, 5 per arm)

—1 minute transition—

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

16 Single Arm DB Lateral Raise (8 each arm)

16 Single Arm DB Reverse Flys (8 each arm)

3) Finisher:

For Time:

30 Hang Power Cleans

*20 Lateral Bar Hops every time you break

Pace: Aggressive: 2:30, Solid: 3:00, Limit: 3:30

*goal is 2-3 sets for the hang power cleans

Level 1: 75/55, line hops

Level 2: 95/65, line hops

Level 3: 115/75

4) COOL-DOWN