0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-46:00 Transition to Workout

46:00-55:00 Workout

50:00-60:00 Cool-down

1) Warm-up:

2 Rounds

20sec x Standing Tricep Stretch

20sec x Straight Arm Bicep stretch on rig

20sec x Bent arm Pec stretch on rig

—then—

3 Rounds

10 x Push-ups

10 x Ring Rows

—then—

Warm-up to around 75% on Bench Press and to a starting weight on Barbell Bent Over Rows

2) Strengh:

Alternating Every 3 minutes for 18 minutes (3 sets each):

Push: 6 x Bench Press + 12 x Double DB Floor Press + 25 x Banded Tricep Pressdowns (VIDEO)

Pull: 6 x Barbell Bent Over Rows + 12 x Double KB Rows + 25 x Banded Curls (VIDEO)

*complete all push/pull movements then rest for the remainder of the 3 minutes

*bench should be around 70-75%

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

*can do a waterfall format so multiple people can get through in the 3 minutes if needed

3) MetCon:

3 Rounds For Time:

10 x Hang Power Cleans

15 x Burpees

*there will definitely be an accumulative affect from the strength training above :)

*Pace: Aggressive: 6:30, Solid: 8:00, Limit: 9:00

Level 1: 45/35, 12 x Sprawls

Level 2: 75/55

Level 3: 95/65

4) COOL-DOWN