0:00-15:00 General Warm-up

15:00-21:00 Transition to Strength

21:00-33:00 Strength

33:00-42:00 Transition to Workout

42:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

20sec Band Lat Stretch on Rig

20sec Pec Stretch on Rig

10 Double DB Curls

10 Banded Tricep Press Downs

10 Iron Crosses

2) Push/Pull Strength Endurance:

2 Rounds

4 sets

20 seconds of max reps/10 seconds of rest Pull-ups

—1 minute rest—

4 sets

20 seconds of max reps/10 seconds of rest Double DB Bench Press

—1 minute rest—

Level 1: 25/15

Level 2: 35/20

Level 3: 50/35

*scale to jumping/banded pull-ups

*start people at different movements if needed because of class size

3) MetCon:

For Time

3 Rounds:

10 Overhead Squats

20 Lateral Bar Hops

—2 minutes rest/weight change—

3 Rounds:

10 Front Squats

30 Double Unders

*Pace: Aggressive: 9:00, Solid: 11:00, Limit: 13:00

*paces include rest time

Level 1: 45/35, Line or Plate Hops, 95/65 or PVC, Line or Plate Hops

Level 2: 95/65, Single Unders, 115/75

Level 3: 115/75, 135/95

4) COOL-DOWN