0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-43:00 Transition to Workout

43:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

30sec Wall Sit

30sec Front Plank

10 Banded Squats

Lower Body Strength:

16 minute time block:

7x3 Pause Back Squats

*full 3 count at the bottom

Workout:

2 Rounds For Time:

50 Russian KB Swings @53/35

40 KB Russian Twists

30 Toes to Bar

*Pace: Aggressive: 10:00, Solid: 11:00, Limit: 12:00

*big sets on all movements, push to stay consistent in round 2

Beginner: 26/18, Lying Straight Leg Raises

Scaled: 35/26, Hanging Straight Leg Raises