0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-42:00 Transition to Workout

42:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

Standing Tricep Stretch x 20 seconds

Straight arm stretch on rig x 20 seconds

Lat Stretch on rig x 20 seconds

Banded Pull Aparts x 10

Banded Good Mornings x 10

—then—

3 Rounds

Banded Curls x 10

Ring Dips x 5 or bench/box dips x 10

2) Push/Pull Strength:

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

5 x Pull-ups (hardest version you can, see below)

10 x Push-ups (hardest version you can, see below)

Pull-ups:

Weighted Strict Pull-ups

Strict Pull-ups

Chest to Bar

Chin over Bar

Jumping/banded pull-ups

Push-ups:

Banded Diamond (band around back)

Banded Regular (band around back)

Diamond

Regular

Hands elevated on box or bench or banded assistance

3) MetCon:

As Many Rounds and Reps as Possible in 13 minutes:

10 x Alt. DB Snatch

1 x Rope Climb

10 x Single DB Clean & Jerk

1 x Rope Climb

*working a little bit of focus under fatigue…we rarely do both these movements in the same MetCon, can be challenging

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

Level 1: 25/15, 10 x Ring Rows/10 x Sit-ups (snatch, ring rows, clean & jerk, sit-ups)

Level 2: 35/20, 10 x Ring Rows/10 x Sit-ups (snatch, ring rows, clean & jerk, sit-ups)

Level 3: 50/35

4) COOL-DOWN