0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-44:00 Strength

44:00-49:00 Transition to Finisher

49:00-55:00 Finisher

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

20sec Standing Tricep Stretch

20sec Lat Stretch on Rig

20sec Straight Stretch on Rig

—then—

3 Rounds

20 Shoulder Taps

10 Barbell Bent Over Rows

10 Barbell Windshield Wipers

2) Upper Body Strength:

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

Complex: 1 Barbell Strict Press + 3 Barbell Push Press

8 Single DB Pullovers

*we did 3 strict press + 5 push press a couple weeks ago, build off that weight

—2 minutes transition—

Upper Body Auxiliary:

Alternating Every Minute on the Minute for 10 minutes (4 sets each):

8 Double DB Bench Press

12 Band Pull Aparts

3) Finisher:

*should be another quick transition with not much instruction needed for this section

4 Rounds For Time:

200m Run

25 Air Squats

*Pace: Aggressive: 5:00, Solid: 5:30, Limit: 6:00

*hard run, steady pace on the air squats

Level 1: 100m Run, 10 Air Squats

Level 2: 150m Run, 20 Air Squats

Level 3: as is

4) COOL-DOWN