0:00-7:00

1) GENERAL WARM-UP:

3 Sets:

30 second wall sit

30 second. plank

--then--

3 sets:

Kneeling Hip Flexor Stretch x 20 seconds each side

PVC Overhead Squats x 10

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

5 x Infant Squats, pause at each position (VIDEO)

20 x Hollow Flutter Kicks (VIDEO)

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Lower Body Strength: Back Squat “Sin City”

Every 2 minutes for 12 minutes (6 sets):

Sets 1-2: Back Squat x 6 @70% (moderate weight if you don’t have a recent max)

Sets 3-4: Back Squat x 6 @75% (moderate to heavy weight if you don’t have a recent max)

Sets 5-6: Back Squat x 6 @80% (heavy weight if you don’t have a recent max)

*complete 6 squats, rest for the remainder of the 2 minutes

32:00-39:00

Set-up/transition to next section

39:00-50:00

4) MetCon:

4 Rounds

As Many Rounds and Reps in 2 minutes:

3 x Cleans

6 x Lateral Bar Burpees

—1 minute rest between rounds—

*pick up where you left off each round

*goal is to get 8-16 total rounds

Beginner: 95/65, Sprawls (VIDEO)

Intermediate: 115/75, regular burpees

Advanced: 135/95

Sport: 165/115

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Up Dog x 20 seconds

Down Dog x 20 seconds

Child’s pose x 20 seconds