0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-44:00 Transition to Accessory Work

44:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Glute Bridges

Front Plank

Specific Warm-up

Progress to starting weight

Strength

Deadlift Wave: 6 sets

Sets 1,3,5: 3 reps at 75-85%

Sets 2,4,6: 1 rep at 90+%

Workout Prep

2-3 Rounds

5 Sumo Deadlift High Pulls (build to workout weight)

5 Lateral Bar Burpees

Workout:

10,9,8,7,6,5,4,3,2,1 of:

Sumo Deadlift High Pulls @95/65

Lateral Bar Burpees

*PACE GOAL: 9:00-11:00

FOCUS:

• Push, Pull cardio combo

• Send it, try to keep EMOM pace or better

STRATEGY:

• Unbroken on SDLHP

• Breathe and move on burpees