0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-41:00 Transition to MetCon

41:00-55:00 MetCon

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

5 Inchworms

20sec hang from rig

30sec Front Plank

2) Upper Body/Core Auxiliary Strength:

12 minute time block to complete:

50 Double DB Curls Drop Set

50 Double DB Bent Over Tricep Kickbacks Drop Set

50 Barbell Wrist Curls

*Drop Sets: start with a weight you think you can do around 10 reps, complete max reps, drop to a lower weight and complete max reps, continue this until you get to 50 total reps

3) MetCon:

As Many Rounds and Reps as Possible in 14 minutes:

80 Russian KB Swings

60 Sit-ups

40 Plate Ground to Overhead

20 Plate Sit-ups (Plate on chest)

*Pace: Aggressive: 2 Rounds, Solid: 1 + 140, Limit: 1 + 80

Level 1: 26/18, 25/10

Level 2: 35/26, 25/10

Level 3: 53/35, 45/25

4) COOL-DOWN