0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to Workout

43:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds:

10 Single Arm Curls

10 Single Arm Strict Press

20sec Hollow Hold

Accessory Strength:

Alt. EMOM 15:

30seconds Max Double DB Curls

30seconds Max Bench Dips

30seconds Max Hollow Rocks

*choose a weight on curls you can get 10-15 reps

Workout:

AMRAP 12:

24 Single Arm KB Swings

48 Double Unders

*Every 2 minutes beginning at 0:00, 1 Rope Climb (0:00, 2:00, 4:00, 6:00, 8:00, 10:00)

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

Level 1: 26/18, Line Hops, 10 MB Slams

Level 2: 35/26, Single Unders, half or 3/4 rope climb

Level 3: 53/35