0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-44:00 Strength

44:00-50:00 Transition to Finisher

50:00-55:00 Finisher

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 Iron Crosses

10 Plank Up Downs

10 Glute Bridges

10 RDLs

--then--

5 sets of 1 Deadlift to warm-up to 75%

2) Lower Body Strength

Main:

Every 2 minutes for 12 minutes (6 sets):

4 reps (singles, not touch n’ go) @75% and build

—2 minutes transition—

Lower Body Auxiliary:

Alternating Every Minute on the Minute for 10 minutes (5 sets):

10 Back Rack Split Squats (5 each leg)

30sec Side Planks (15sec each side)

3) Finisher:

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

AbMat Sit-ups

Hanging Knee Raises

Pace: Aggressive: 4:00, Solid: 5:00, Limit: 6:00

Level 1: 10,8,6,4,2

Level 2: as is

Level 3: as is

4) COOL-DOWN