0:00-15:00 General Warm-up

15:00-20:00 Transition to Conditioning

20:00-42:00 Conditioning

42:00-45:00 Transition to Accessory

45:00-55:00 Accessory

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 American KB Swings

10 Ring Rows

20 Scissor Kicks

Workout:

Partner 20 Rounds For Time:

6 Sandbag Sit-ups

6 Sandbag Snatch

6 Sandbag Hang Squat Cleans

*alternate movements with your partner

*Pace: Aggressive: 18:00, Solid: 20:00, Limit: 22:00

*Sandbag on chest for sit-ups

Accessory Strength:

10-minute time block:

Weighted Planks 5x30sec

Prone Ts 5x10