0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

30sec Hollow Rocks

5 Back Squats @empty barbell, light, moderate

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Lower Body Strength

Every 2 minutes for 12 minutes:

4 Back Squats at 75-82.5%

34:00-40:00

Transition to next section

40:00-55:00

Conditioning:

3 Rounds:

2 minutes max calorie row

–30seconds rest/transition–

AMRAP 2:

20 Double Unders

10 Air Squats

–30 sec rest/transition after 2 minutes–

*start people on different stations if needed

55:00-60:00

5) COOL-DOWN