0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-48:00 Transition to Workout

48:00-55:00 Workout

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10 PVC Good Mornings

20sec PVC Lat Stretch

30sec Side Planks (15 sec each side)

Lower Body Strength:

18-minute time block:

Deadlift: 3x3, 2x6, 1x9=

3 sets each:

30sec Weighted Planks

30sec Bird Dogs

Workout:

AMRAP 7:

8 Single DB Overhead Lunges @50/35

9 Burpees

*Pace Goal: 5-6 Rounds

*Lunges: switch hands each round or 4/4

*Burpees: steady pace throughout