0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

5 Infant Squats

10 Hollow Rocks

20 Line Hops

Lower Body Strength

18-minute time block:

Work to Back Squat 1-rep max

Workout:

AMRAP 10:

20 Hang Power Cleans @115/75

30 Lateral Hops over barbell

40 AbMat Sit-ups

*Pace Goal: 2-3 Rounds

*Hang Power Cleans: total rounds are low so go for big sets, your grip can rest during hops and sit-ups

*Hops: focus on being quick off the ground

*Sit-ups: steady pace