0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-47:00 Transition to Workout

47:00-55:00 Workout

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Pigeon stretch

Iron Crosses

Glute bridges

Strength

Barbell RDLs 5x5

Barbell Lunges 4x8 (4 each leg)

Workout Prep

2-3 Rounds

6 Russian KB Swings (build to Endurance weight)

6 KB Sit-ups

Workout:

AMRAP 8:

16 Russian KB Swings @53/35

16 KB Sit-ups

Pace Goal: 6-7 Rounds