0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-46:00 Transition to MetCon

46:00-55:00 MetCon

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

20sec Pec Stretch

20sec Bicep Stretch

20 Shoulder Taps

—then—

3 Rounds

10 RDLs

10 Upright Rows

10 Strict Press

*empty barbell

2) Strength:

15 minute time block:

10 Barbell Curls

10 Barbell Pullovers

10 Dips

9 Barbell Curls

9 Barbell Pullovers

9 Dips

8,7,6,5,4,3,2,1

*choose a weight that is challenging for each movement and rep number

*choose hardest version of a dip: strict, kipping, banded, bench

3) MetCon:

For Time:

30 Deadlifts

*20 Lateral Bar Burpees every time you break

*Pace: Aggressive: 6:00, Solid: 7:30 Limit: 9:00

*completing the deadlifts in 3 sets should be EXTREMELY challenging

Level 1: 135/95, 15 Up Downs

Level 2: 185/125, Step over bar after burpee

Level 3: 225/155

4) COOL-DOWN