0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-40:00 Strength

40:00-46:00 Transition to MetCon

46:00-55:00 Metcon

55:00-60:00 Cool-down

1) WARM-UP:

3 Rounds

20 Shoulder Taps

10 Scap Wall Slides

10 Single DB Curl to Press

—then—

Warm-up to first Bench Press weight

3) Upper Body Strength:

20 minute time block:

Bench Press

2 x 8

1 x 12

2 x 6

*recommended %:

2 x 8 @65%, 70%

1 x 12 @60%

2 x 6 @72.5%, 75%

Banded Face Pulls

5 x 15

4) MetCon:

5 Rounds For Time:

7 Deadlift

14 Wall Balls

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

*7 deadlift should be challenging to do unbroken especially in rounds 4 and 5, no more than two sets on the wall balls, but try to go unbroken

Level 1: Around 75-80% of your deadlift max, 10/8

Level 2: Around 75-80% of your deadlift max, 14/10

Level 3: 275/185, 20/14

55:00-60:00

5) COOL-DOWN