0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to Workout

43:00-55:00 Workout

48:00-60:00 Cool-down

SPECIFIC WARM-UP:

2 Rounds:

10/10 Band Lateral Walks

10/10 Forward/Backward Band Walks

10 Band around knees squats

Strength:

15-minute time block

4x4 Front Squats at 75% and build

Back Squat Max Reps at heaviest front squat weight

Workout:

AMRAP 12:

5 Single Arm KB Swings Right Arm @53/35

5 Single Arm KB Front Squats Right Arm

5 Single Arm KB Shoulder to Overhead Right Arm

5 Single Arm KB Swings Left Arm

5 Single Arm KB Front Squats Left Arm

5 Single Arm KB Shoulder to Overhead Left Arm

*Pace Goal: 7-8 Rounds

*goal is to do all reps on one side before breaking