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 Flutter Kicks

5 Back Squats @empty barbell, light, moderate

17:00-22:00

Explanation and Set-up for next section

22:00-32:00

3) Lower Body Strength

Every 2 minutes for 10 minutes:

8 Back Squats at 70-75%

32:00-41:00

Transition to next section

41:00-55:00

Conditioning:

2 Rounds:

30/24 Calorie Row

25/20 Calorie Bike

20 Burpees

–2 minutes rest–

*Push HARD on each round

55:00-60:00

5) COOL-DOWN