0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-48:00 Transition to Conditioning

48:00-55:00 Conditioning

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Banded Lateral Walks

10 Single Arm, Single Leg KB RDLs

10 KB Side Bends

Strength:

Every 2 minutes for 10 minutes

Deadlift

2x6 @70-75%

1x10 @65%

2x4 @AHAP

Every 2 minutes for 8 minutes:

12 Single DB Reverse Flys each arm + 12 Prone Ys

Workout:

For Time:

20 Front Squats

20 AbMat Sit-ups

20 Shoulder to Overhead

20 AbMat Sit-ups

20 Thrusters

*Pace: Aggressive: 5:00, Solid: 6:00, Limit: 7:00

Level 1: 45/35

Level 2: 95/65

Level 3: 115/75