0:00-7:00

1) GENERAL WARM-UP:

2 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

20:00-34:00

3) Lower Body Strength: Back Squat “Lucky 7s”

Every 2 minutes for 14 minutes (7 sets):

Sets 1-2: Back Squat x 7 @60% (light weight if you don’t have a recent max)

Sets 3-4: Back Squat x 7 @65% (light weight if you don’t have a recent max)

Sets 5-6: Back Squat x 7 @70% (moderate weight if you don’t have a recent max)

Sets 7: Back Squat x 7 @75% (moderate weight if you don’t have a recent max)

*complete 7 squats, rest for the remainder of the 2 minutes

34:00-39:00

Set-up/transition to next section

39:00-52:00

4) MetCon:

6 Rounds For Time: (Goal is 10:00-13:00)

12 x Burpees

6 x Power Cleans

Beginner: 95/65

Intermediate: 135/95

Advanced: 155/105

Sport: 185/125

52:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN:

Foam Roll and stretch