0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-44:00 Strength

44:00-50:00 Transition to MetCon

50:00-55:00 MetCon

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

10 Forward Arm Circles

10 Backward Arm Circles

20sec Standing Tricep Stretch

20sec Pec Stretch on rig

—then—

3 Rounds

6 Single DB Strict Press (3 each arm)

6 Single DB Bent Over Rows (3 each arm)

12 Air Squats

—then—

Warm-up to around 70% on Barbell Strict Press

2) Upper Body Strength:

Main

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

1 Barbell Strict Press

6 DB Pullovers

—2 minutes rest/transition—

Auxiliary:

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

6 Double DB Alternating Floor Press (3 each arm)

10 Banded Face Pulls

*focus on a good technique, take from the rack, brace, whole foot in contact with the floor, good front rack position with elbows slightly in front of the bar, press to the top, arms should be next to ears, work to 1 rep max

*pullovers strengthen your lats that will carry over to pull-ups and toes to bar

*start with both DBs up, alternate pressing for 6 reps, 3 each arm

*band around rig, elbows up and out so they are in line with your shoulders or slightly below, pull to forehead height and squeeze shoulder blades

3) MetCon:

*bikes should already be out, barbells and DBs can be cleaned up after if needed

Partner As Many Reps in 5 minutes:

Max Calorie Bike

Max AbMat Sit-ups

*both people working at the same time, switch whenever you want

4) COOL-DOWN