0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-40:00 Transition to Workout

40:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Lateral Lunges

30sec Front Plank

Lower/Core Body Strength:

Alt. EMOM 12:

6 Double KB/DB Bulgarian Squats (3 each leg)

12 Plate Overhead Sit-ups

Workout:

15-minute time block:

—Buy in—

1,000/800m Row

AMRAP with remaining time:

40 Lateral Plate Hops

30 Plate Ground to Overhead @45/25

20 Plate Squats

*Pace: 4 Rounds, Solid: 3.5 Rounds , Limit: 3 Rounds

Beginner: 10

Scaled: 25/10