0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-40:00 Transition to Workout

40:00-55:00 Workout

48:00-60:00 Cool-down

SPECIFIC WARM-UP:

2 Rounds:

10 Hip Openers

5 Inchworms

10 Goblet Squats

Strength:

12-minute time block

4x2 Front Squats at 80% and build

Back Squat Max Reps at heaviest front squat weight

Workout:

AMREP 15

2 Deadlift @225/155

30 Double Unders

2 Bar Muscle-up

4 Deadlift

30 Double Unders

4 Bar Muscle-up

6/30/6, 8/30/8, etc…

*Pace Goal: get through 10 reps of deadlift and Bar MU

*if you get through 10 reps of deadlift and Bar MU your score is 210 (150 double unders, 30 each of deadlift and Bar MU)