0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-34:00 Strength

34:00-42:00 Transition to Workout

42:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

30sec Front Plank

10 Banded Glute Bridges

10 Banded Squats

Lower Body Strength:

14 minute time block:

6x3 Tempo Back Squat

*31X…solid 3-second lowering, dead stop, max speed back up

Workout:

AMRAP 13:

15/12 Calorie Row/Ski/Bike

2 Deadlift @315/225

1 Rope Climb

*alternate between row/ski/bike each round

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

*push hard on the calories, solid singles on deadlift, steady on the rope climbs

Beginner: 12/10 Calories, 185/125, 10 Ring Rows

Scaled: 275/185, Half or 3/4 Rope Climbs or 10 Ring Rows