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

Single Leg Linear Plate Hops x 15 seconds each

30 seconds rest

Single Leg Lateral Plate Hops x 15 seconds each

30 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:

3 x Deadlift @75% and build...focus on technique...the basics of the movement

*this is session 3 of a linear progression...higher reps/lower weight to lower reps/higher weight

34:00-39:00

Transition to conditioning

39:00-52:00

4) Conditioning:

As Many Rounds and Reps as Possible in 13 minutes:
30 x Air Squats

10/8 x Pull-ups

15/11 x Push-ups

10/8 x Pull-ups

20 x Wall Balls

*Pace: Aggressive: 3.5 Rounds, Solid: 3 Rounds, Limit: 2 Rounds

Beginner: Ring Rows, knee or hands elevated push-ups, 10/8

Scaled: Jumping/banded pull-ups, knee or hands elevated push-ups, 14/10

Rx: 20/14

52:00-55:00

Clean-up/Scores on the board

55:00-60:00

Foam roll and stretch