WARMUP

0:00 – 15:00

3 minutes
In place cardio drills

12 minutes
Total body warmup

Strength Block 1
15:00 – 35:00

5 minutes
movement demos and prep

15 minutes

Max reps Pull-ups (or 20 reps ring rows)
10 Broad jumps
20 Alternating dead bugs
Rest 60 seconds

Strength Block 2
35:00 – 55:00

5 minutes
movement demos and prep

15 minutes
5-8 single leg Deadlifts (hold the weight opposite the leg on the ground)
8-12 single arm Rows
30 seconds Reverse table hold
Rest 60 seconds

Recovery

55:00 – 60:00

Stretch