0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-44:00 Transition to Conditioning

44:00-55:00 Conditioning

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Banded Glute Bridges

10 Single Arm, Single Leg KB RDLs

10 KB Side Bends

—then—

Warm-up to deadlift starting weight

Lower Body Strength:

16 minute time block:

Deadlift

2x3 @80-85%

1x8 @75%

2x2 @AHAP

Double DB Reverse Flys

4x10

*increase weight from last week

Workout:

AMRAP 11:

22 Single KB Hang Cleans

11 Burpees

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

*switch hands whenever you want on the hang cleans, steady on the burpees

Level 1: 26/18

Level 2: 35/26

Level 3: 53/35