0:00-10:00

1) GENERAL WARM-UP:

2 Rounds

Figure 4 stretch x 20 seconds each side

Standing groin stretch x 20 seconds each side

Foam roll quads and hamstrings

—then—

2 Rounds

T-spine rotations x 10 each way

Foam Roller Wall squats x 10

10:00-17:00

2) Specific Warm-up

3 Rounds

10 x Lunges

20 seconds x Double Leg Glute Bridge Hold

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Auxiliary Lower Body: 6-12-25s

Every 3 minutes for 12 minutes (4 sets):

6 x Back Rack Lunges (3 each leg, HEAVY)

12 x Double DB Step-ups (6 each leg, leg around 90 degrees when foot on box)

25 seconds x Reverse Plank Hold (VIDEO)

*all movements back to back, then rest for the remainder of the 3 minutes

34:00-41:00

Set up for next section

41:00-55:00

3) MetCon:

3 Rounds

As Many Rounds and Reps in 4 minutes:

3 x Snatch

1 x Rope Climb

*1 minute rest between rounds, pick up where you left off each round

*Pace: Aggressive: 12 Rounds, Solid: 10 Rounds, Limit: 8 Rounds

Level 1: 75/55, 10 x Ring Rows

Level 2: 115/75, 10 x Ring Rows or half to 3/4 rope climb

Level 3: 135/95

55:00-60:00

5) COOL-DOWN