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

10 Iron Crosses

10 Plank Up Downs

10 Glute Bridges

10 RDLs

--then--

5 sets of 1 Deadlift to warm-up to 75%

17:00-22:00

Explanation and Set-up for next section

22:00-42:00

3) Lower Body Strength:

Level 1: If your Deadlift max is below your body weight

Every 90 seconds for 12 minutes (9 sets):

4 reps (singles, not touch n’ go) @moderate to heavyish weight

Level 2: if your Deadlift max is over your body weight up to 1.9 x your body weight

Every 2 minutes for 12 minutes (6 sets):

4 reps (singles, not touch n’ go) @75% and build

Level 3: if your Deadlift max is 2 x your body weight and above

Every 3 minutes for 12 minutes (4 sets):

4 reps (singles, not touch n’ go) @80-87.5%

Lower Body Auxiliary:

Alternating Every Minute on the Minute for 8 minutes (4 sets each):

10 Back Rack Split Squats (5 each leg)

30sec Side Planks (15sec each side)

42:00-50:00

Explanation and set-up for MetCon

50:00-55:00

4) MetCon:

10,9,8,7,6,5,4,3,2,1 of:

AbMat Sit-ups

Hanging Knee Raises

Pace: Aggressive: 4:00, Solid: 5:00, Limit: 6:00

Beginner: 10,8,6,4,2

Scaled: as is

Rx: as is

Rx+: Side to Side Knee Raises

55:00-60:00

5) COOL-DOWN