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 Banded Glute Bridges

3 Front Squat

3 Back Squats

*light weight for squats

Lower Body Strength:

16-minute time block:

5 sets of Squat Complex

3 Front Squat + 3 Back Squat @75% of Front Squat max and build

*complete the 3 front squats, rack the weight, immediately pick it back up on your back to complete 3 back squats

Workout:

AMRAP 12:

20 Single DB Push Press @50/35

20 Russian KB Swings @53/35

*Pace: Aggressive 6 Rounds, Solid: 5 Rounds, Limit: 4 rounds

Beginner: 25/15, 26/18

Scaled: 35/20, 35/26