0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

Banded Lateral Walk

Banded forward/backward walk

5 x Infant Squats

10 x Iron Crosses

—then—

5 x Back Squat @50%

4 x Back Squat @60%

3 x Back Squat @70%

2 x Back Squat @72.5%

2) Lower Body Strength:

Every 3 minutes for 15 minutes (5 sets):

1 x Back Squat every 10 seconds for 60 seconds (7 reps) @75+% and build

*barbell stays on your back the whole time, this works core stabilization, breathing under load and lower body strength endurance under fatigue

*going at the 0,10,20,30,40,50,1:00…enough time for multiple people to get through in the 3 minutes so racks can be shared if needed because of class size…second person could go at 1:30, 1:40, 1:50, 2:00, 2:10, 2:20, 2:30…this allows 30 seconds for weight change if needed between person 1 and 2 and before person 1 goes again

3) MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

6 x Single DB Devil’s Press

8 x DB Goblet Squats

*burpee into squat clean

*Pace: Aggressive: 9 Rounds, Solid: 7 Rounds, Limit: 5 Rounds

Level 1: 25/15

Level 2: 35/20

Level 3: 50/35

4) COOL-DOWN