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

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

30sec Front Plank

5 Tempo Back Squats (313)

10 Banded Lateral Walks

—then—

Warm-up to Back Squat starting weight

Lower Body Strength:

18 minute time block:

Squat Complex: Pause Back Squat + Back Squat

10sets @75% and build

*solid 3-second pause at the bottom of the squat, max speed on the way up, then controlled speed down and max speed on the way up

Workout:

AMRAP 9:

10 DB Box Step-ups @50/35

15 Toes to Bar

200m Run

*Pace: Aggressive: 4 Rounds, Solid: 3.5 Rounds, Limit: 3 Rounds

*steady pace on the step-ups, shoot for no more than two sets on the T2B throughout, push the pace on the run.

Beginner: 25/15, Lying Straight Leg Raises

Scaled: 35/20, Hanging Straight Leg Raises