0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-43:00 Transition to Workout

43:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 Double DB Curl to Press

15 Hollow Rocks

20 Hops over DB

2) Flex Friday:

Alternating Every 2 minutes for 12 minutes (3 sets each):

Barbell Curl 21s: 7 full curls, 7 top half curls, 7 bottom half curls

Tricep Complex: 12 Single DB Tricep Kickbacks (6 each side) + 24 Banded Tricep Press downs

*Full: full open elbow, curl to top, Top Half: start at the top, come down to 90 degrees and back up, Bottom half: start from the bottom, come up to 90 degrees and back down

3) Finisher:

4 Rounds:

2 minute time block:

20 Alt. DB Snatch

Max Double Unders with time remaining

—1 minute rest between rounds—

*score is max reps, including DB Snatch

*Pace: Aggressive: 280 total reps, Solid: 240 total reps, Limit: 200 total reps

Level 1: 25/15, Line Hops

Level 2: 35/20, Single Unders

Level 3: 50/35

4) COOL-DOWN