0:00-7:00

1) GENERAL WARM-UP:

2 Sets:

Iron Crosses x 5 each way

Quad Stretch x 20 seconds each

Hamstring Stretch x 20 seconds each

--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 Back Squat @empty barbell

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

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

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

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

15:00-20:00

Explanation and Set-up for next section

20:00-32:00

3) Lower Body Strength:

Every Minute on the Minute for 12 minutes:

Work to Back Squat 1-rep max

*recommend start at 85% and doing a couple more heavy prep sets then 3-5 max attempts

*7 weeks of training leading up to this, have fun, squat deep and heavy!

32:00-37:00

Set-up/transition for next section

37:00-51:00

4) MetCon:

Running Clock:

As Many Rounds and Reps in 6 minutes:

7 x Pull-ups

9 x Wall Balls

—2 minutes rest—

As Many Rounds and Reps in 6 minutes:

8 x Push-ups

10 x Sit-ups

12 x Squats

*2 scores: both AMRAPs

*Pace: Aggressive: 6 Rounds each, Solid: 5 rounds each, Limit: 4 rounds each

Beginner: ring rows, 10/8, knee or hands elevated push-ups

Intermediate: Jumping/banded, 14/10, knee or hands elevated push-ups

Advanced: 20/14

Sport: chest to bar, 30/20

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