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 x Lunges

20 seconds x Double Leg Glute Bridge Hold

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Auxiliary Lower Body: 6-12-25s

Every 3 minutes for 12 minutes (4 sets):

6 x Double DB Lunges (3 each leg)

12 x Single DB Step-ups (6 each leg, leg around 90 degrees when foot on box)

25 seconds x Reverse Plank Hold (VIDEO)

*all movements back to back, then rest for the remainder of the 3 minutes

*this is about time under tension and lower body strength endurance

34:00-40:00

Explanation and set-up for MetCon

40:00-55:00

4) Conditioning:

Alternating Every 2:30 minutes for 15 minutes (2 sets each):

Row @light to moderate pace for 2:00 (leaves 30 seconds rest)

Bike @light to moderate pace for 2:00 (leaves 30 seconds rest)

Core: 30 seconds of work/30 seconds of rest (x3 sets, leaves 30 seconds rest)

*Core: Round 1: Dead Bugs, Round 2: Bird Dogs

*working on cardio endurance and core stabilization under some fatigue

55:00-60:00

5) COOL-DOWN