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 Finisher

50:00-55:00 Finisher

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

30sec Plate Hold (15sec each side)

20sec Russian Twists

10 Glute Bridges

—then—

Warm-up to 70% of your Deadlift max

2) Lower Body Strength:

25 minute time block

Main Lift

Deadlift

7 sets of 5 reps @70% and build

*singles, not touch n’ go

Auxiliary:

4 sets

16 Double DB/KB Split Squats (8 each leg)

6 Barbell Rollouts

4) MetCon:

5 Rounds For Time:

10 MB Slams

20 MB Wall Sit Twists

Pace: Aggressive: 4:00, Solid: 4:30, Limit: 5:00

Beginner: 15/10

Scaled: 25/15

Rx: 35/20

4) COOL-DOWN