0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-46:00 Transition to Conditioning

46:00-55:00 Conditioning

55:00-60:00 Cool-down

1) WARM-UP:

3 Rounds

10 Plank Up Downs

10 Scap Wall Slides

10 Single DB Curl to Press

—then—

Warm-up to first Bench Press weight

3) Upper Body Strength:

18 minute time block:

Bench Press

2 x 6

1 x 10

2 x 4

*recommended %

2 x 6 @75, 77.5%

1 x 10 @65%

2 x 4 @80%, 85%

Gorilla Rows

5 x 12 (6 each arm)

4) MetCon:

5 Rounds for Time:

15 Box Jumps

12 Hang Power Cleans

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

Level 1: 16/12”, 75/55

Level 2: 20/16”, 115/75

Level 3: 24/20”, 135/95

55:00-60:00

5) COOL-DOWN