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

10 Iron Crosses

10 Plank Up Downs

10 Glute Bridges

10 RDLs

--then--

5 sets of 1 Deadlift to warm-up to 75%

2) Lower Body Strength

25 minute time block

Main:

Deadlift 6 sets of 4 @75% and build

Lower Body Auxiliary:

5 sets:

10 Back Rack Split Squats (5 each leg)

12 Plate Sit-ups

3) Finisher:

For Time:

Barbell Rollouts

Beginner: 20 reps

Intermediate: 25 reps

Advanced: 30 reps

Sport: 35 reps

4) COOL-DOWN