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:

2 Rounds

5 x Infant Squats

15 x Hollow Rocks

—then—

10 x Back Squat @empty barbell

8 x Back Squat @very light weight

6 x Back Squat @light weight

4 x Back Squat @moderate weight

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Lower Body Strength:

EMOM 15:

2 x Back Squats @60-70%

*focus on form and depth

37:00-43:00

Explanation and set-up for MetCon

43:00-55:00

4) MetCon:

Alternating Every Minute on the Minute 12 minutes (4 sets each):

20 seconds x Max Rep Double DB Push Press (leaves 40 seconds rest)

30 seconds x Max Double KB Deadlift (leaves 30 seconds rest)

40 seconds x Max Hops over KB (leaves 20 seconds rest)

*score is total reps: S2OH + Deadlift + Hops

*Pace: Aggressive: 200 total reps, Solid: 180 total reps, Limit: 160 total reps

Beginner: 15/10, 26/18, Lateral Line Hops

Scaled: 25/15, 35/26, Lateral Line Hops

Rx: 35/20, 53/35

55:00-60:00

5) COOL-DOWN