0:00-15:00 General Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-44:00 Transition to Workout
44:00-55:00 Workout
55:00-60:00 Cool-down
SPECIFIC WARM-UP:
5 Infant Squats
20 Russian Twists (10 each way)
Lower Body Strength:
15-minute time block:
6 sets of Front Squat Complex
2 Pause Back Squats +
1 Back Squat
*65-75%
Workout:
AMRAP 11:
22 Russian KB Swings @53/35
22 Push-ups
200m Run
*Pace Goal: 4-5 Rounds of each
*Swings: push to stay unbroken
*Push-ups: 2-3 sets, be smart. When they go, they go
*Run: 1:15 or less, adjust accordingly