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 Back Squats @Empty Barbell

--then--

3 sets of 5 Back Squat to warm-up to 65%

2) Lower Body Strength

25 minute time block:

4 sets of 8 Back Squat @65-77.5%

Lower Body Auxiliary:

4 sets of 8 RDLs

4 sets of 10 Russian KB Swings (HEAVY)

4 sets of 12 KB Side Bends (6 each side)

*do all three of the auxiliary movements back to back, then rest

3) Finisher:

AMRAP 5:

10 Single Arm KB Swings

6 Burpee over KB

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 26/18, Burpees

Scaled: 35/26

Rx: 53/35

4) COOL-DOWN