10min warmup focused on the lower body. Warmup to heavy deadlifts.

Block 1: 32 mins

This block begins with the mini cycle. If you have been following this cycle week by week and tracking your weights, you should continue to do the 90%+ weight. If you have not being consistently following, it is not worth pushing the weight and getting hurt. We recommend doing the 60% option. When done, you will going into a distance run and an AMRAP for the remaining time.

Block 2: 10min

Every minute on the minute, you will complete the reps/distance of one exercises and use the remaining time in the minute to transition to the next one. Complete each exercise 5 times.