0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-47:00 Transition to Conditioning

47:00-55:00 Conditioning

55:00-60:00 Cool-down

WARM-UP:

2 Rounds

10 PVC Pass Throughs

20sec PVC Lat Stretch each side

5 Tempo Push-ups (313)

5 Tempo Ring Rows (313)

—then—

Warm-up to Bench Press starting weight

Upper Body Strength:

18 minute time block:

Pause Bench Press

3x3 @70-80%

3x2 @80-90%

Single KB/DB Knee Supported Rows

5x6 each arm

Workout:

AMRAP 8:

8 Handstand Push-ups

8 Pull-ups

*Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

Level 1: Double DB Seated Strict Press, Ring Rows

Level 2: Double DB Seated Strict Press, Jumping/Banded Pull-ups

Level 3: as is