0:00-15:00 General Warm-up

15:00-18:00 Transition to Post-Test

18:00-33:00 Post-Test

33:00-42:00 Transition to Workout

42:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds:

5 Infant Squats

10 Lying Straight Leg Raises

10 Figure 4s

20sec Quad Stretch

—then—

10 x Back Squat @empty barbell

8 x Back Squat @50% of back squat 1-rep max

6 x Back Squat @60% of back squat 1-rep max

4 x Back Squat @70% of back squat 1-rep max

2) Murph Post-Test #3:

15 minute time block

Work to Back Squat 3-rep max

—then—

Max Front Squats @70% of heaviest weight from above

How to estimate your max:

Weight used x reps completed = A

A x 0.0333 = B

B + Weight used = estimated max

Example using 250 x 3 on Back Squat

250 x 3 = 750

750 x 0.0333 = 24.975

24.975 + 250 = 274.975 (rounded to 275)

3) MetCon:

5 Rounds

20 Single Arm KB Swings

20 Lateral Hops over KB

5 Wall Walks

*Pace: Aggressive: 10:00 Solid: 11:30, Limit: 13:00

Beginner: 26/18, Lateral Line Hops, 45 degree wall walks

Scaled: 35/26, Lateral Line Hops, 3 Wall Walks

Rx: 53/35

4) COOL-DOWN