0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-40:00 Transition to Workout

40:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Scorpions

5 Tempo Wall Facing Squats (313)

10 Banded Glute Bridges

—then—

Warm-up to Back Squat starting weight

Lower Body Strength:

15 minute time block:

Pause Back Squat

3x3 @70-80%

3x2 @80-90%

Workout:

“Nancy”

5 Rounds For Time:

400m Run

15 Overhead Squats @95/65

*Pace: Aggressive: 12:00, Solid: 13:30, Limit: 15:00

Beginner: 200m Run, 45/35 or PVC

Scaled: 75/55