0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-44:00 Transition to Workout

44:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Double KB Deadlifts

20sec Double KB Front Rack Hold

30sec Wall Sit

Lower Body Strength:

18-minute time block:

Work to a 2-rep max on Front Squat

Workout:

3 Rounds For Time:

30/24 Calorie Row/Ski/Bike

20 Thrusters @95/65

*Pace: Aggressive: 9:00, Solid: 10:00, Limit: 11:00

*start people on different machines, must use each machine on one of the rounds

Beginner: 25/20 Calories, 45/55

Scaled: 75/55