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 Banded Lateral Walks

10 RDLs

10 KB Side Bends

—then—

Warm-up to deadlift starting weight

17:00-22:00

Explanation and Set-up for next section

22:00-41:00

3) Lower Body Strength:

Every 90 seconds for 7:30 (5 sets)

2 Deficit Deadlift at 60% and build

*stand on 45# rubber plates

–1:30 rest/weight change (until the 9:00 mark)--

Alt. EMOM 10:

5 Barbell Good Mornings

30sec Plate Holds

41:00-47:00

Transition to Conditioning

47:00-55:00

4) Conditioning:

2 Rounds For Time:

500/400m Row

100 Double Unders (200 singles)

55:00-60:00

5) COOL-DOWN