0:00-15:00 General Warm-up
15:00-20:00 Transition to Strength
20:00-38:00 Strength
38:00-44:00 Transition to Workout
44:00-55:00 Workout
55:00-60:00 Cool-down
SPECIFIC WARM-UP:
10 Banded Good Mornings
30sec banded Wall Sit
Lower Body Strength:
18-minute time block:
Work to heavy front or back squat, your choice
Workout:
3 Rounds For Time:
4 Rope Climbs
200m Single KB Farmer’s Carry @53/35
20 Single KB Goblet Squats
*Pace Goal: 9:00-11:00
*Carry: switch hands when needed