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 Back Squats

8 Good Mornings

6 Hanging Knee Raises

*empty barbell

17:00-22:00

Explanation and Set-up for next section

22:00-40:00

3) Lower Body Strength:

Main

Every 90 seconds for 7:30 (5 sets):

3 Back Squats

—2 minutes rest/transition—

Auxiliary:

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

6 RDLs

30sec Weighted Plank

*focus on a good technique, brace, whole foot in contact with the floor, push knees out when going down, full depth, push through the floor and up as fast as possible, should be heavy triples

*weight plate on your back, stomach braced, flex glutes, elbows right under shoulders, table top flat back

40:00-47:00

Explanation and set-up for MetCon

47:00-55:00

4) Finisher:

*barbells will already be out from back squats and RDLs, should be a quick transition to set-up for the front rack lunges that will come from the ground

As Many Reps as Possible in 8 minutes:

2 Front Rack Lunges

2 Bottom Half Burpees

4 Front Rack Lunges

4 Bottom Half Burpees

6,8,etc…

*you go, I go…partner 1 does 2 lunges, partner 2 does 2 lunges, partner 1 does 4 bottom half burpees, partner 2 does 4 bottom half burpees, etc…

*Pace: tough to predict in this format with a partner

Beginner: 45/35

Scaled: 95/65

Rx: 115/75

Rx+: 135/95

55:00-60:00

5) COOL-DOWN