0:00-7:00

1) GENERAL WARM-UP:

Quad Stretch x 15 seconds each side

Hamstring stretch x 15 seconds each side

Calf stretch x 15 seconds each side

—then—

3 Rounds

10 x Air Squats

20 x Line Hops

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-20:00

2) Plyometrics

2 sets

Double Leg Linear Plate Hops x 20 seconds (VIDEO)

40 seconds rest

Double Leg Lateral Plate Hops x 20 seconds (VIDEO)

40 seconds rest

Jump Rope x 40 seconds (singles or doubles…but find something that allows constant movement)

1 minute 20 seconds rest

*recommend 45# rubber plate for double leg and 25# for single leg

20:00-25:00

Transition to major strength

25:00-34:00

3) Major Strength:

General Instruction and warm-up (3 minutes)

—then-

Every Minute on the Minute for 6 minutes:

4 x Deadlift @70% and build...focus on technique...the basics of the movement

*this is session 2 of a linear progression...higher reps/lower weight to lower reps/higher weight

34:00-39:00

Transition to conditioning

39:00-50:00

4) Conditioning:

As Many Rounds and Reps in 7 minutes:

1 x Pull-up

3 x Push-ups

5 x Sit-ups

7 x Squats

—Cash-out—

400m Run

*Pace: Aggressive: 7 Rounds, 1:40, Solid: 6 Rounds, 2:00, Limit: 5 Rounds: 2:20

*levels

*scale to ring rows and/or knees or hands elevated push-ups as needed

50:00-55:00

Clean-up/Scores on the board

55:00-60:00

Foam roll and stretch