0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

20sec Glute Bridge Hold

10 KB/DB Goblet Squats

20 Shoulder Taps

Lower Body Strength

15-minute time block:

5 sets of complex

6 Front Squats + 12 Single KB/DB Goblet Squats

*both movements back to back then rest for remaining time

*controlled reps for all movements, time under tension helps with increasing muscle size and muscular endurance

Workout:

4 Rounds For Time:

8 Single KB Hang Clean & Jerks Right arm @53/35

8 KB Sit-ups

8 Single KB Hang Clean & Jerks Left arm @53/35

8 KB Sit-ups

*Pace Goal: 8:00-10:00

*Clean & Jerks: good hip pop and rotate KB to shoulder like you are zipping up your jacket

*KB Sit-ups: steady movement, KB on chest