0:00-15:00 General Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to Workout
45:00-55:00 Workout
48:00-60:00 Cool-down
SPECIFIC WARM-UP:
3 Rounds:
10/10 Band Lateral Walks
6 Double KB Front Squats
Strength:
15-minute time block
4x6 Front Squats at 70% and build
Back Squat Max Reps at heaviest front squat weight
Workout:
5 Rounds For Time:
20 Russian KB Swings @53/35
5 Wall Walks
*split reps as needed
*Pace Goal: 8:00-10:00
*posterior chain and core strength endurance
*Swings: relax your arms, good hip hinge, flex your butt