0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to MetCon

43:00-55:00 MetCon

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

10 Lunge and Rotate

10 Iron Crosses

10 Scorpions

—then—

3 Rounds

20sec hang from rig

30sec Front Plank

40sec Wall Sit

2) Core Strength:

Every 3 minutes for 15 minutes (5 sets):

8 KB Windmills (4 each side)

10 Barbell Windshield Wipers

12 Barbell Wrist Curls

*do all three movements back to back then rest for the remainder of the 3 minutes

3) MetCon:

4 Rounds:

2 minute time block:

100m Single DB Farmer’s Carry

Max Alt. DB Snatch with remaining time

—1 minute rest between rounds—

*switch hands whenever you want on the Farmer’s Carry

*Pace: Aggressive: 70 reps, Solid: 60 reps, Limit: 50 reps

Level 1: 25/15

Level 2: 35/20

Level 3: 50/35

4) COOL-DOWN