0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-42:00 Strength

42:00-50:00 Transition to MetCon

50:00-55:00 MetCon

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 Push-ups

10 Ring Rows

10 Sit-ups

—then—

Warm-up to around 70% on Bench Press

2) Upper Body Strength:

Main

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

3 Bench Press

6 Double DB Rows

—2 minutes rest/transition—

Auxiliary:

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

6 Single DB Front Raise + Single DB Side Raise (3 each arm)

6 Barbell Bent Over Rows

*heavy triples on bench, keep your head, upper back and butt glued to the bench, shoulder blades should be pulled together

*good position with chest parallel to the ground, squeeze your shoulder blades together at the top of each DB and BB row

*do a front raise and a side raise, that is one rep, 3 each arm

3) MetCon:

*should already have out the DBs they need from the rows or raises

As Many Rounds and Reps as Possible in 5 minutes:

4 Single DB Devil’s Press

5 Burpees

6 Alt. DB Snatch

*high intensity, everything unbroken, challenge yourself to use a little bit heavier DB than you normally would

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

Level 1: 25/15, Up Downs

Level 2: 35/20

Level 3: 50/35

4) COOL-DOWN