0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-39:00 Transition to Workout

39:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

Barbell Front Rack Stretch

10 Front Squats

30sec Front Plank

Lower Body Strength:

12-minute time block:

Front Squat

4 sets of 10 reps

Sets 1-2: 65-70%

Sets 3-4: 70-75%

Workout:

AMRAP 4:

10/8 Calorie Ski

15 V-ups

—2 minutes rest—

AMRAP 4:

10/8 Calorie Bike

15 Double KB Deadlift @53/35

—2 minutes rest—

AMREP 4:

Max Calorie Row

*Pace: Aggressive 4 Rounds each, 80/64 Calories, Solid: 3.5 Rounds each, 60/48 Calories, Limit: 3 Rounds each, 50/40 Calories

Beginner: Sit-ups, 26/18

Scaled: Single arm/single leg V-ups, 35/26