0:00-15:00 General Warm-up

15:00-20:00 Transition to Lower Body Strength

20:00-38:00 Lower Body Strength

38:00-44:00 Transition to Workout

44:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 RDLs

8 Bent Over Rows

6 Push Press

*empty barbell

2) Lower Body Strength:

18 minute time block

5 sets of 2 Deadlift @80% and build

5 sets

12 DB/KB Goblet Side Lunges (6 each leg)

12 Barbell Windshield Wipers

*deadlift is NOT touch n’ go, complete rep 1, drop, reset and complete rep 2, focus on a good set up position, brace, neutral spine, push through the floor, flex glutes to get full hip extension, should be heavy doubles

*keep both feet pointing straight ahead as you go into your side lunge, good push through your whole foot to get back to full standing position, alternate legs

*weight should be around 135/95 for barbell wipers, lower for normal scaling levels, keep your lower back glued to the ground as your raise your legs

3) MetCon:

3 Rounds:

AMREP 3:

30/24 Calorie Row/Ski/Bike

Max Squat Snatches with remaining time @135/95

—1 minute rest between rounds—

*one round on Row, one round on Bike, one round on Ski

*should be steady singles on the squat snatches

*Pace: Aggressive: 110/92 total reps, Solid: 105/87 total reps, Limit: 100/82 total reps

*reps include the calories

Beginner: 20/15 Calories, 45/35

Scaled: 95/65

Rx: 135/95

4) COOL-DOWN