0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-40:00 Strength

40:00-46:00 Transition to Workout

46:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10/8 Calorie Bike

10 Banded Glute Bridges

10 Lateral Band Walks

10 Squat Jumps

Lower Body Strength:

20 minute time block:

Work to 1-rm Back Squat

Workout:

9-minute time block:

500m/400m Row Buy-in

AMRAP w/remaining time:

7 Wall Balls @20/14

7 Toes to Bar

*Pace: Aggressive: 1:35/8 Rounds, Solid: 1:45/7 Rounds, Limit: 2:00/5 Rounds

*push hard on the rower, try to stay unbroken throughout for wall balls and T2B

*stagger the start if 10 or less people and do two groups, Ski as an option if more than 10

Beginner: 10/8, Lying Straight Leg Raises

Scaled: 14/10, Hanging Straight Leg Raises