0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-45:00 Transition to MetCon

45:00-55:00 Metcon

55:00-60:00 Cool-down

1) WARM-UP:

3 Rounds

10 Banded Glute Bridges

10 Banded Lateral Walks

10 Banded Squats

—then—

Warm-up to Back Squat starting weight

3) Lower Body Strength:

18 minute time block:

Back Squat

2 x 8

1 x 12

2 x 6

*recommended %

2 x 8 @65, 70%

1 x 12 @60%

2 x 6 @72.5%, 75%

4) MetCon:

10 minute time block:

—Buy-in—

30/24 Calorie Bike

As Many Rounds and Reps with remaining time:

10 Single DB Hang Squat Snatch

10 Lateral Burpees over DB

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

*stagger the start so everyone can do the buy-in ideally on the bike

*the bike cals should be done in under 1:40, this allows a 20 second transition to stagger the other groups every 2 minutes

Level 1: Single DB Hang Snatch, Up Downs

Level 2: 35/20, Step-over DB

Level 3: 50/35

55:00-60:00

5) COOL-DOWN