0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-40:00 Strength

40:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds:

10 Single Arm, Single Leg KB RDLs (5 each side)

10 Hanging Knee Raises

10 Side Plank Top Leg Raises

Lower Body Strength:

20 minute time block:

Work to Deadlift 1-rep max

Workout:

2 Rounds For Time:

25/18 Calorie Bike

20 Lateral Bar Burpees

15 Hang Power Cleans @135/95

—2 minutes rest between rounds—

*Pace: Aggressive: 8:30, Solid: 9:30, Limit: 10:30

*MAX EFFORT on the bike, steady on the burpees, no more than 2 sets on the Hang Power Cleans

Beginner: 14/10 Calorie Bike, Sprawls, 75/55

Scaled: 20/14, Burpee step-overs, 115/75