0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 American KB Swings

1 Front Squat

1 Back Squats

*light weight for squats

Lower Body Strength:

18-minute time block:

10 sets of Squat Complex

1 Front Squat + 1 Back Squat @80% 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 10:

20 Toes to Bar

20 Single DB Overhead Lunges @50/35

*Pace: Aggressive 5 Rounds, Solid: 4.5 Rounds, Limit: 4 rounds

Beginner: Lying Straight Leg Raises, 25/15

Scaled: Hanging Straight Leg Raises, 35/20