0:00-7:00

1) GENERAL WARM-UP:

2 Sets:

30 second wall sit

30 second. plank

--then--

2 sets:

Kneeling Hip Flexor Stretch x 20 seconds each side

Infant Squats x 5 (VIDEO)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

10 x Front Squat @empty barbell

8 x Front Squat @50-60% of front squat max

6 x Front Squat @60-65% of front squat max

4 x Front Squat @65-70% of front squat max

2 x Front Squat @75-80% of front squat max

15:00-20:00

Explanation and Set-up for next section

20:00-30:00

3) Lower Body Strength: “Death By Dubs”

Every Minute on the Minute for 10 minutes:

2 x Front Squat @85% of your front squat max

*do front squat as long as you can, switch to back squat when needed

30:00-38:00

Set-up/transition for next section

38:00-50:00

4) MetCon:

6 Rounds For Time:

12 x Push Press

20 x Lateral Hops over Bar

20 x AbMat Sit-ups

*Pace: Aggressive: 9:00, Solid: 10:30, Limit: 12:00

Beginner: 45/35, Lateral line hops

Intermediate: 65/45

Advanced: 75/55

Sport: 95/65

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Straight Arm Stretch on rig x 20 seconds each side

Calf Stretch x 20 seconds each side

Pigeon Stretch x 20 seconds each side