0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-45:00 Transition to Workout

45:00-55:00 Workout

48:00-60:00 Cool-down

Warm-up

2 Rounds:

20sec Glute Bridge Hold

10 Single Arm, Single Leg RDLs (5 each side)

10 Plank Up Downs

Lower Body Strength

16-minute time block

Deadlift

4x4 at 70-80%

4x2 at 80-90%

Workout:

12 Rounds For Time

1 Power Clean @205/145

2 Burpees

3 Box Jumps @24/20”

*Pace Goal: 7:00-9:00

*goal is 35-45sec per round