0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-40:00 Transition to Conditioning

40:00-55:00 Conditioning

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Scorpions

5 Tempo Wall Facing Squats (313)

10 Banded Glute Bridges

—then—

Warm-up to Back Squat starting weight

Lower Body Strength:

Every 2 minutes for 12 minutes:

Pause Back Squat

3x3 @70-80%

3x2 @80-90%

*solid 3-second pause in the bottom of the squat

Workout:

“Nancy”

5 Rounds For Time:

400m Run

15 Overhead Squats

*Pace: Aggressive: 12:00, Solid: 13:30, Limit: 15:00

Level 1: 200m Run, 45/35 or PVC

Level 2: 75/55

Level 3: 95/65