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

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10 Lunges

10 Hollow Rocks

10 Ring Rows

Strength

15-minute time block:

5x10 DB Bulgarian Squats (5 each leg)

4x20 Single Arm/Single Leg V-ups

Workout:

AMRAP 10:

200m Run

15 Hang Power Cleans @135/95

*Pace Goal: 4-5 Rounds