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

30sec Glute Bridge

30sec Front Plank

10 Single KB RDLs

17:00-22:00

Explanation and Set-up for next section

22:00-39:00

3) Lower Body Strength:

Every 2 minutes for 10 minutes (5 sets):

Deadlift

2x3 at 87.5-90%

1x6 at 75-80%

2x2 at 92.5-95%

–1 minute rest–

Alt. EMOM 6:

20sec Max Russian KB Swings

20sec Max KB AbMat Sit-ups

*increase weight from last week on swings

39:00-45:00

Transition to Circuit

45:00-55:00

4) Circuit:

5 Rounds:

20sec Max Air Squats

10sec Rest

20sec Max Push-ups

10sec Rest

20sec Max Ring Rows

40sec Rest

*16-17s will do pull-ups in place of ring rows

55:00-60:00

5) COOL-DOWN