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 MetCon

46:00-55:00 MetCon

55:00-60:00 Cool-down

WARM-UP:

General:

2 Rounds

10 Push-ups

10 Ring Rows

20 Mountain Climbers

Specific:

2 Rounds

10 Bench Press @empty barbell

10 Single DB/KB Rows each arm @light weight

Upper Body Strength:

Alt. EMOM 18 (9 sets each):

Bench Press (3x3 @80-85%, 3x2 @85-90%, 3x1 @AHAP)

8 Single Arm Bent Over Rows DB/KB Row (4 each arm)

*Bench press: head, shoulders, butt in contact with the bench, shoulder blades squeezed together, feet in contact with the floor, elbows should be in about 45 degree slot, NO CHICKEN WING

*Rows: flat back, retract shoulder blade then pull on every rep

*you can partner up and have one person start on bench and the other on rows and alternate back and forth

Workout:

5 Rounds For Time:

7 Deadlift

11 Lateral Bar Burpees

*Pace: Aggressive: 6:30, Solid: 7:30, Limit: 9:00

*Deadlift: core braced, drop your hips with chest up as you connect reps, squeeze your butt at the top of each rep

*Burpees: send it, no pacing, just go….we could also do reverse burpees, bottom half burpees, frog jumps…things like this can mix it up

Beginner: 135/95, Up Downs

Scaled: 225/155

Rx: 275/185

Rx+: 300/210

*Rx is programmed specific to each gym which does take some communication and feedback…from the bit of info you provided this would most likely be 225/155 for your Rx or whatever you choose to call it