0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-34:00 Strength

34:00-43:00 Transition to Conditioning

43:00-55:00 Conditioning

55:00-60:00 Cool-down

WARM-UP:

3 Rounds:

10 Double DB Curls

10 Double DB Strict Press

10 Lying Straight Leg Raises

Accessory Strength:

14 minute time block:

100 Barbell Curls

100 Barbell Floor Press

50 Barbell Windshield Wipers

*empty barbell

*as few sets as possible with each movement, rest as needed in between

Workout:

For Time:

50 Wall Balls

100 Double Unders

50 Russian KB Swings

100 Double Unders

500/400m Row

*Pace: Aggressive: 10:00, Solid: 11:30, Limit: 12:00

*stagger the start if needed because of class size and/or add Ski as an option

Level 1: 10/8, 26/18, 300/240m Row

Level 2: 14/10, 35/26, Single Unders

Level 3: 20/14, 53/35