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

50:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10 Barbell RDLS

10 Lateral Hops over barbell

10 Lying Leg Raises

Strength

15-minute time block

Deadlift

3x3 at 80-90%

3x1 at 90+%

Workout:

AMREP 12

2 Box Jumps @24/20”

2 Russian Twists (each way) @45/25

4 Box Jumps

4 Russian Twists (each way)

6,8,10, etc….

*Pace Goal: The round of 16-18

*Steady pace on box jumps

*4 Russian twists is 8 total (4 each way)