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
10 KB RDLs
10 KB Side Bends (5 each side)
3 Pause Front Squats
Lower Body Strength:
16 minute time block:
8x2 Pause Front Squats
*full 3 count at the bottom
Workout:
For Time:
31/25 Calorie Row/Ski/Bike
21 Hang Squat Cleans @95/65
31/25 Calorie Row/Ski/Bike
15 Hang Squat Cleans @115/75
31/25 Calorie Row/Ski/Bike
9 Hang Squat Cleans @135/95
*Pace: Aggressive: 9:00, Solid: 10:30, Limit: 12:00
*must use row, ski and bike…order is up to you. Split people up to start…first come, first serve for rest of the workout, big sets on the hang squat cleans
Beginner: 25/20 Calories, 45/35, 75/55, 95/65
Scaled: 75/55, 95/65, 115/75