0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-34:00 Strength

34:00-44:00 Transition to Workout

44:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds:

20sec Quad Stretch

20sec Hamstring Stretch

5 Infant Squats

30sec Wall Sit

30sec Front Plank

—then—

5 sets of 1 tempo back squat to warm-up to 70-75%

2) Strength:

Every 2 minutes for 14 minutes (7 sets):

3 Tempo Back Squat @70% and build (3-5 seconds lowering, dead stop pause, explode back up)

3) MetCon:

3 Rounds

AMRAP 3:

3 Hang Power Cleans

6 Box Jump Overs

—1 minute rest between rounds—

*pick up where you left off each round

*Pace: Aggressive: 12 Rounds, Solid: 10 Rounds, Limit: 8 Rounds

Level 1: 95/65, 16/12”

Level 2: 115/75, 20/16”

Level 3: 135/95, 24/20”

4) COOL-DOWN