0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10 KB RDLs

10 KB Side Bends (5 each side)

10 KB Goblet Squats

Lower Body Strength

15-minute time block:

6x2 Below Knee Pause Deadlift

*come up to just below knee, solid 3-sec pause, complete lift

4x30sec KB Around the Worlds

4x30sec Weighted Side Plank (15sec each side)

Workout:

2 Rounds For Time:

20 Double KB Deadlifts @53/35

20 AbMat Sit-ups

20 Double KB Goblet Squats

20 Toes to Bar

*Pace Goal: 8:00-10:00

*Can you stay unbroken? If not, quick breaks