0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-39:00 Transition to Workout

39:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Lunges

10 Supermans

20 Flutter Kicks

Lower Body Strength:

12-minute time block:

4 sets 12 Barbell Front Rack Step-ups (6 each leg)

4 sets of 6 Barbell Good Mornings

Workout:

AMREP 4:

30 Russian KB Swings @53/35

60 Double Unders

Max Thrusters with remaining time @95/65

—2 minutes rest—

AMREP 4:

30 Russian KB Swings

60 Double Unders

Max Thrusters with remaining time @75/55

—2 minutes rest—

AMREP 4:

30 Russian KB Swings

60 Double Unders

Max Thrusters with remaining time @45/35

*score is total thrusters

*Pace: Aggressive 80 Reps, Solid: 60 Reps, Limit: 45 Reps

Beginner: 65/45, 45/35, Air Squats, 90 Line Hops

Scaled: 75/55, 65/45, 45/35, 90 Single Unders