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:
5 Infant Squats
10 Iron Crosses
20sec Glute Bridge
Lower Body Strength:
18-minute time block:
Work to Back Squat 3-rep max
Workout:
20-10-10-20 of:
Barbell Lunges @115/75
Lateral Bar Burpees
*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00
*Lunges: really try to keep the barbell on your back for all lunges, even if you need to rest try to do that while on your back, the set of 20/10/10 should be very doable with that…it’s the last set of 20 that will be very challenging not to set it down
*Burpees: steady pace, force yourself to drop, you will get back up