0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to Workout

43:00-55:00 Workout

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10 PVC Overhead Squats

20 Lateral Hops over PVC

100m Jog

Upper Body Strength

15-minute time block:

Back Squat

3x4 at 75+%

2x8 at 65+%

1x12 at 50-60%

Workout:

3 Rounds:

3-minute time block:

50 Double Unders

10 Power Cleans @185/125

Max Distance Run

—1 minute rest between rounds—

*Pace Goal: 600-1,000m of total running

*Goal is to have 60-90 seconds each round for the run

*Dubs: go for big sets

*Power Cleans: steady singles or work touch n’ go reps 6/4, 5/5 or 4/3/3

*Run: push hard, try to stay consistent each round