0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-46:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10 Single KB RDLs

10 Single KB Bent Over Rows

20 Flutter Kicks

Lower Body Strength:

18-minute time block:

5 sets of Complex: 6 Barbell RDLs + 4 Barbell Bent Over Rows

5 sets of 10 Landmine Rotations (5 each way)

*keep barbell in hands for all reps

*good time under tension for the low back, glutes, hamstrings and lats

*reps dropped from last week, increase weight

Workout:

3 sets

AMRAP 3:

20 Double Unders

3 Deadlift @275/185, 225/155, 185/125

—1:30 rest between sets—

*decrease weight each round, pick up where you left off

*Pace Goal: 10-12 Rounds

*try to remain unbroken throughout