0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to MetCon

43:00-55:00 MetCon

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 PVC Good Mornings

20sec PVC Lat Stretch

20sec Lying Glute Stretch

—then—

Warm-up to around 50% or a light weight

2) Lower Body Strength:

Movement Prep for Max:

Alt. Every Minute on the Minute for 6 minutes:

10 Russian KB Swings

20sec Double Leg Glute Bridge

1 Deadlift @50-60%

9 minute time block:

Work to Deadlift 1rm

3) MetCon:

7 Rounds For Time:

100m Run

2 Strict Pull-ups

3 Squat Cleans

*Pace: Aggressive: 10:00, Solid: 11:00, Limit: 12:00

Level 1: 6 Ring Rows, 75/55

Level 2: 3 Chest to Bar Pull-ups or 4 Kipping Chin over bar pull-ups or 5 Jumping/Banded Pull-ups, 115/75

Level 3: 135/95

4) COOL-DOWN