0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-40:00 Strength

40:00-47:00 Transition to Workout

47:00-55:00 Workout

55:00-60:00 Cool-down

Warm-up

3 Rounds

Pigeon stretch

Iron Crosses

Glute bridges

Strength

18-minute time block

Barbell Good Mornings 5x5

Barbell Step-ups 4x10 (5 each leg)

*find a height that puts your leg at roughly 90 degrees when your foot is on the box, you can put a rubber plate on the ground in front of the box if needed

Workout:

For Time

40 Box Jump Overs @24/20”

50 Toes to Bar

60 Wall Balls @20/14

Pace: 8:00-10:00