0:00-15:00 General Warm-up

15:00-20:00 Transition to Conditioning

20:00-50:00 Workout

50:00-60:00 Cool-down

1) Warm-up:

2 Rounds

10 Iron Crosses

10 Scorpions

20sec Pigeon Stretch

—then—

5 Rounds

2 Alt. DB Snatch

4 Single DB Lunges

6 Hanging Knee Raises

*build up on the DB weight to what you will use in the workout

2) MetCon:

Partner For Time:

10 Rounds

4 Alt. DB Snatch

6 Toes to Bar

8 Single DB Lunges

*alternate movements with your partner

—2 minutes rest—

10 Rounds

8 Alt. DB Snatch

10 AbMat Sit-ups

12 Single DB Lunges

*alternate movements with your partner

*the goal of the lower reps on the DB movements in the first 10 rounds is to use a heavier DB than you normally do…at some point you have to get used to moving heavier weights

*Pace: Aggressive: 25:00, Solid: 27:00, Limit: 30:00 (these include the rest)

Level 1: 35/20, Lying Straight Leg Raises, 25/15

Level 2: 50/35, Hanging Straight Leg Raises, 35/20

Level 3: 70/50, 50/35

4) COOL-DOWN