0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-44:00 Transition to Workout

44:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Glute Bridges

10 Plank Up Downs

Tempo Front Squat + Pause Front Squat + Front Squat

*light weight or empty barbell

Lower Body Strength:

15 minute time block:

6 Sets of Front Squat Complex

Tempo Front Squat +

Pause Front Squat +

Front 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:

7 Rounds for Time:

7 Toes to Bar

7 Shoulder to Overhead @135/95

7 Back Squat @135/95

*Pace: Aggressive: 7:30, Solid: 9:00, Limit: 10:30

*can you stay unbroken for all 7 rounds?

Beginner: Lying Straight Leg Raises, 75/55

Scaled: Hanging Straight Leg Raises, 115/75