0:00-18:00 General Warm-up

18:00-22:00 Transition to Strength

22:00-44:00 Strength

44:00-50:00 Transition to Workout

50:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

20sec Up Dog

20sec Down Dog

10 Plank Up Downs

—then—

3 Rounds

6 Single DB Strict Press (3 each arm)

6 Single DB Push Press (3 each arm)

10 Banded Pull Aparts

10 Banded Curls

2) Upper Body Strength:

Main:

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

Complex: 3 Barbell Strict Press + 5 Barbell Push Press

12 Ring Rows

—2 minute transition—

Upper Body Auxiliary:

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

16 Single Arm DB Floor Press (8 each arm)

8 Barbell Bent Over Rows

3) Finisher:

AMRAP 5:

5 Deadlift

20 Double Unders

Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Level 1: 95/65, Line Hops

Level 2: 155/105, Single Unders

Level 3: 185/125

4) COOL-DOWN