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

3 sets

Single Leg Jump Rope 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

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:

2 x Deadlift @80% and build...focus on technique...the basics of the movement

34:00-40:00

Transition to conditioning

40:00-50:00

4) Conditioning:

Every Minute on the Minute for 10 minutes:

5 x Burpees

7 x Hanging Knee Raises

9 x Air Squats

*if you begin to not be able to complete the reps in the minute then treat it as an AMRAP for the remaining time

Beginner: 4 x Up Downs, 6 x Sit-ups, 8 x Air Squats

Scaled: 4 x Burpees, 6 x Toes to Bar, 8 x Squats

Rx: as is

Rx+: toes to bar

50:00-55:00

Clean-up/Scores on the board

55:00-60:00

Foam roll and stretch