0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-42:00 Transition to Workout

42:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Lateral Band Walks

20 Shoulder Taps

Tempo Back Squat + Pause Back Squat + Back Squat

*light weight or empty barbell

Lower Body Strength:

15 minute time block:

6 Sets of Back Squat Complex

Tempo Back Squat +

Pause Back Squat +

Back Squat @70-85%

*solid 3-second lowering, dead stop, full speed up, solid 3-second pause at the bottom, full speed up, regular back squat

Workout:

3 Rounds For Time:

28 Russian KB Swings @53/35

21/17 Calorie Row/Ski/Bike

7 Bar Muscle-ups

*Pace: Aggressive: 10:00, Solid: 11:30, Limit: 13:00

*unbroken on the swings, 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

Beginner: 26/18, 7 Ring Rows + 7 Push-ups

Scaled: 35/26, 2 Rope Climbs