0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-40:00 Strength

40:00-47:00 Transition to Workout

47:00-55:00 Workout

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10 Glute Bridges

10 Hanging Knee Raises

10 Single KB Suitcase Deadlift (5 each side)

Lower Body Strength

20-minute time block:

Work to 1-rep max on Deadlift

Workout:

8-minute time block:

1,000m/800m Row

Max Distance Double KB/DB Farmer’s Carry @53/35

*Pace Goal: 400-600m

*Row: push hard on the row…stagger the start and/or add Ski as an option

*Carry: try to immediately get moving on this