0:00-15:00 General Warm-up

15:00-20:00 Transition to Conditioning

20:00-38:00 Conditioning

38:00-47:00 Transition to Workout

47:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

Hamstring Stretch x 20 seconds

Quad Stretch x 20 seconds

Groin Stretch x 20 seconds

Calf Stretch x 20 seconds

—then—

3 Rounds

100m Jog

10 x T-Spine Rotations (each side)

2) Conditioning/Core:

18 minute time block:

800m Run

60 x Russian Twists

*breathing and moving at a moderate, steady-state pace…NOT max intensity

*looking for around 3-4 rounds

3) MetCon:

3 Rounds For Time:

15 x Box Jump Overs

10 x Power Cleans

*should be extremely challenging to go unbroken on the cleans…2-3 sets or steady singles

*Pace: Aggressive: 6:00, Solid: 7:00, Limit: 8:00

Level 1: 16/12”, 95/65

Level 2: 20/16”, 135/95

Level 3: 24/20”, 165/115

4) COOL-DOWN