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 MetCon

43:00-55:00 MetCon

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

20sec Hang from Rig

20sec Squat Hold

40sec Side Plank (20sec each side)

2) Flex Friday:

12 minute time block:

100 Plate on Chest Sit-ups

100 Russian Twists (50 each way)

200 Flutter Kicks

*complete each rep count in as few as sets as possible, must complete all sit-ups before going to twists and all twists before going to flutter kicks, rest as needed in between movements, 12 minutes to complete all

3) MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

400m Run

200m Sandbag Carry

*this is all about slow and steady movement, tough workout yesterday, breathe and move

*carry the Sandbag however you want

*run and carry should take no longer than 2:30 each, adjust distance accordingly

*Pace: Aggressive: 3 Rounds, Solid: 2.5 Rounds, Limit: 2 Rounds

Level 1: 200m Run, 100m Carry if needed, 35/20

Level 2: 300m Run if needed, 50/35

Level 3: 70/50

4) COOL-DOWN