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

20sec Straight Arm Stretch on Rig

20sec Bent Arm Stretch on Rig

20sec Standing Tricep Stretch

10 Banded Bicep Curls

10 Banded Pull Aparts

5 Inchworms

—then—

5 sets of 1 Tempo Bench Press @60-70%

2) Strength:

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

3 Tempo Bench Press @70% and build (3-5 seconds lowering, dead stop, press)

6 Tempo Ring Rows (pull, solid 3-5 seconds lowering)

3) MetCon:

AMREP 13::

3,6,9,12,etc…

Russian KB Swings

Burpees

*Pace: Aggressive: through the round of 24, Solid: through the round of 21, Limit: through the round of 18

Level 1: 26/18, Sprawls

Level 2: 35/26

Level 3: 53/35

4) COOL-DOWN