0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-47:00 Transition to Workout

47:00-55:00 Workout

48:00-60:00 Cool-down

SPECIFIC WARM-UP:

2 Rounds:

10/10 Hip Circles (forward/backward each side)

Front Rack Stretch

Ankle Mobility

Front Plank

Strength:

18-minute time block

Work to Front Squat 1-rep max

Workout:

For Time:

100 Double Unders

50 Wall Balls @20/14

50 Double Unders

25 Wall Balls

*Pace Goal: 6:00-8:00

*go for max unbroken for both movements each time