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 Side Plank (15 sec each side)

5 Front Squats @empty barbell, light, moderate

17:00-22:00

Explanation and Set-up for next section

22:00-36:00

3) Lower Body Strength

14-minute time block:

Front Squat

Work to 1-rep max

36:00-43:00

Transition to next section

43:00-55:00

Conditioning:

250/200m Row

Rest

500/400m Row

Rest

250/200m Row

Rest

500/400m Row

*1 to 1 rest with partner

55:00-60:00

5) COOL-DOWN