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:

2 Rounds

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

20 x Hollow Flutter Kicks (VIDEO)

—then—

10 x Back Squat @empty barbell

8 x Back Squat @40-50%

6 x Back Squat @50-60%

4 x Back Squat @60-65%

2 x Back Squat @65-70%

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Lower Body Strength:

“Five Alive”

Every 2 minutes for 12 minutes (6 sets):

5 x Back Squats

*start at 60% of your back squat max and increase by 5% each set

*if you don’t know your max, start at a moderate weight and increase to as heavy as you can for 5 reps with full depth and good technique then you can estimate your max using the formula

Formula for calculating your estimated max:

Weight used x reps completed = A

A x 0.0333 = B

B + Weight used = Estimated max

Divide this estimated max by your body weight to see where you are relative to having the strength for these skills

Example if I did 200 for 5 reps on back squat

200 x 5 = 1,000

1,000 x 0.0333 = 33.3

33.3 + 200 = 233.3 (rounded to 235)

32:00-37:00

Set-up/transition for next section

37:00-51:00

4) MetCon:

12 Rounds For Time:

5 x Toes to Bar

3 x Double DB Push Press

1 x Squat Clean

*Pace: Aggressive: 10:30, Solid: 12:00, Limit: 13:30

Beginner: Lying Straight Leg Raises, 25/15, 135/95

Intermediate: Hanging Straight Leg Raises, 35/20, 155/105

Advanced: 50/35, 185/125

Sport: Handstand Push-ups, 205/145

51:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Hamstring Stretch x 20 seconds each side

Quad Stretch x 20 seconds each side

Groin Stretch x 20 seconds