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

10/8 Calorie Row

10 Barbell Good Mornings @empty barbell

10 Squat Jumps

17:00-22:00

Explanation and Set-up for next section

22:00-37:00

3) Lower Body Strength:

Every Minute on the Minute for 5 minutes:

5 Deadlift @40% + 5 Lying Leg Raises

4 Deadlift @50% + 5 Lying Leg Raises

3 Deadlift @60% + 5 Lying Leg Raises

2 Deadlift @65% + 5 Lying Leg Raises

1 Deadlift @70% + 5 Lying Leg Raises

*important to warm-up the core muscles as well so you are ready to stabilize during deadlift, this is moving pretty quickly to get the reps done and change weight, but it will get their heart rate up a bit and the muscles warm and ready to rock, most people don’t warm-up enough before maxing out

10-minute time block:

Work to 1-rep max Deadlift

*recommend going every 90 seconds to 2 minutes, this would be 5-7 lifts, the first 2-3 should be between 80-90%, then start going for a new 1rm

37:00-45:00

Transition to Conditioning

45:00-55:00

4) Conditioning:

100/80 Calorie Bike

55:00-60:00

5) COOL-DOWN