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

55:00-60:00 Cool-down

Warm-up

3 Rounds

5 Infant Squats

5 Inchworms

10/10 Banded Lateral Walks

Strength

15-minute time block

Back Squats

2x8 at 60-65%

2x6 at 65-70%

Max reps at 75%

Workout:

3 Rounds For Time:

30/24 Calorie Row/Ski/Bike (one round of each)

25 AbMat Sit-ups

20 Single DB Floor Press (10 each arm) @50/35

Pace: 10:00-12:00

*start on different machines, rotate through

*would recommend Double DB push press as scale for HSPU