0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-44:00 Transition to MetCon

44:00-55:00 MetCon

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 Ring Rows

10 Push-ups

10 DB Goblet Squats

10 Hanging Knee Raises

2) Flex Friday:

Alternating Every 2 minutes for 16 minutes (4 sets each):

12 Single Arm DB Curls (6 each side) + 18 Banded Curls

12 Barbell Skull Crushers + 18 Bench Dips

3) MetCon:

3 Rounds

As Many Rounds and Reps as Possible in 3 minutes:

8 Single DB Hang Squat Cleans

10 V-ups

—1 minute rest between rounds—

*pick up where you left off each round, this is about how long you can go unbroken

*Pace: Aggressive: 10 total rounds, Solid: 8.5 total rounds, Limit: 7 total rounds

Level 1: 25/15, Lying Straight Leg Raises

Level 2: 35/20, DB Sit-ups

Level 3: 50/35

4) COOL-DOWN