0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-44:00 Transition to Workout

44:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Banded Lateral Walks

10 Single Arm, Single Leg KB RDLs

10 KB Side Bends

—then—

Warm-up to deadlift starting weight

Lower Body Strength:

18 minute time block:

Deadlift

2x2 @85-90%

1x6 @80%

2x1 @90-95

*singles are not for a max, just heavy, we are maxing next week

Double DB Reverse Flys

4x8

*increase weight from last week

Workout:

AMRAP 11:

7 Squat Cleans

11 Toes to Bar

*Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

Level 1: 75/55, Lying Straight Leg Raises

Level 2: 115/75, Hanging Straight Leg Raises

Level 3: 135/95