0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-43:00 Transition to Conditioning

43:00-55:00 Conditioning

55:00-60:00 Cool-down

2) Specific Warm-up:

3 Rounds

10 Push-ups

10 Barbell Bent Over Rows

20sec Bar hang on rig

3) Auxiliary Strength:

Alt. Every Minute on the Minute for 12 minutes (6 sets each):

10 Double DB Chest Flys

10 Inverted Rows

4) MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

5 Single Arm KB Swings

5 Single KB Hang Cleans

5 Single KB Front Rack Squats

*do full round with one arm, alternate arms each round

*Pace: Aggressive: 16 Rounds, Solid: 14 Rounds, Limit: 12 Rounds

Level 1: 26/18

Level 2: 35/26

Level 3: 53/35