0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-42:00 Strength

42:00-50:00 Transition to MetCon

50:00-55:00 MetCon

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

5 Inchworms

20sec Quad Stretch each side

20sec Calf Stretch each side

—then—

3 Rounds

10 Back Squats

8 Good Mornings

6 Hanging Knee Raises

*empty barbell

—then—

Warm-up to around 70% on Back Squat

2) Lower Body Strength:

Main

Every 90 seconds for 7:30 (5 sets):

3 Back Squats

—2 minutes rest/transition—

Auxiliary:

Alternating Every Minute on the Minute for 12 minutes (6 sets):

6 RDLs

30sec Weighted Plank

30sec Bar Hang from rig

*focus on a good technique, brace, whole foot in contact with the floor, push knees out when going down, full depth, push through the floor and up as fast as possible, should be heavy triples

*weight plate on your back, stomach braced, flex glutes, elbows right under shoulders, table top flat back

*bar hangs for grip strength, if you have to come down, quick break and back up

3) MetCon:

*barbells will already be out from back squats and RDLs, should be a quick transition to set-up for the front rack lunges that will come from the ground

As Many Rounds and Reps as Possible in 5 minutes:

10 Front Rack Lunges

10 Bottom Half Burpees

*Pace: Aggressive: 6 Rounds, Solid: 4.5 Rounds, Limit: 4 Rounds

Level 1: 45/35, Frog Jumps

Level 2: 95/65

Level 3: 115/75

4) COOL-DOWN