0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-40:00 Strength

40:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

30sec Weighted Plank

20sec Banded Glute Bridges

10 Banded Squats

Lower Body Strength:

20-minute time block:

Work to a 3-rep max on Back Squat

Workout:

For Time:

40/30 Calorie Bike

20 Deadlift @275/185

40 Burpees

20 Deadlift @275/185

*Pace: Aggressive: 6:30, Solid: 7:30, Limit: 9:00

*stagger the start by 2 minutes to allow everyone to use the bike

Beginner: 30/21 Calorie Bike, 155/105, 30 Burpees

Scaled: 225/155