0:00-18:00 General Warm-up

18:00-22:00 Transition to Strength

22:00-44:00 Strength

44:00-50:00 Transition to Workout

50:00-55:00 Finisher

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

10 Iron Crosses

20sec Up Dog

20sec Down Dog

20sec Pigeon Stretch

3 Rounds

30sec Plate Hold (15sec each side)

20sec Russian Twists

10 Glute Bridges

—then—

Warm-up to 70% of your Deadlift max

2) Lower Body Strength:

Every 2 minutes for 14 minutes (7 sets):

Deadlift 5 reps @70% and build

*singles, not touch n’ go

Every 2 minutes for 8 minutes (4 sets):

16 Double DB/KB Split Squats (8 each leg)

6 Barbell Rollouts

*do both movements back to back then rest for the remainder of the 2 minutes

3) Finisher:

5 Rounds For Time:

10 MB Slams

20 MB Wall Sit Twists

Pace: Aggressive: 4:00, Solid: 4:30, Limit: 5:00

Level 1: 15/10

Level 2: 25/15

Level 3: 35/20

4) COOL-DOWN