0:00-15:00 General Warm-up

15:00-20:00 Transition to Lower Body Strength

20:00-46:00 Lower Body Strength

46:00-51:00 Transition to Finisher

51:00-56:00 Finisher

56:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 Iron Crosses

20sec Pigeon Stretch each side

10 Ankle Wall Touches each side

5 Tempo Face the Wall Squats (5-second lowering)

2) Lower Body Strength:

15 minute time block:

*this time includes warming up to your starting weight, recommend using 4-5 minutes of the time block to build to your first set

8 Back Squat @65-77.5%

*4-6 sets

*for those with a max of 1.49 x their body weight or below, 6 sets is recommended

*those with a max of 1.5 x their body weight and up to 1.9, 5 sets is recommended

*for those with a max of 2.0 x their body weight and above, 4 sets is recommended

—2 minute transition—

*load first RDL weight and take off rack to floor

Alternating Every Minute on the Minute for 9 minutes (3 sets each):

8 RDLs

10 Russian KB Swings (HEAVY)

12 KB Side Bends (6 each side)

3) MetCon:

*this should be able to be a quick transition to this, we just did double arm swings, so there shouldn’t need to be much instruction or set-up, you can always put barbells back after you complete this section

AMRAP 5:

10 Single Arm KB Swings

10 Burpees

*Pace: Aggressive: 5.5 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Level 1: 26/18

Level 2: 35/26

Level 3: 53/35

4) COOL-DOWN