0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-45:00 Strength

45:00-50:00 Transition to Workout

50:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

20 Scissors

20 Line Hops

5 Tempo Air Squats (53X…5-seconds down, 3-second pause, full speed back up)

--then--

5 sets of 1 Tempo Pause Back Squats to warm-up to 60%

2) Lower Body Strength

25 minute time block

Main:

5 sets:

3 Tempo Pause Back Squats (53X) @60% and build

*53X = 5-second lowering, 3-second pause at the bottom, EXPLODE back up

*record your heaviest weight

Auxiliary:

4 sets each:

12 RDLs

30sec Double Leg Glute Bridge

30sec Plate Hold

*record your heaviest weight for RDLs

3) Finisher:

For Time:

20/14 Calorie Bike

25 x Push-ups

30 x Sit-ups

*stagger the start so everyone can go in this order

*Pace: Aggressive: 3:00, Solid: 4:00, Limit: 5:00

Beginner: 14/10, Knees or hands elevated

Scaled: Knees or hands elevated

Rx: as is

4) COOL-DOWN