0:00-10:00

1) GENERAL WARM-UP:

2 Rounds

Quad Stretch x 20 seconds each side

Pigeon Stretch x 20 seconds each aide

Hamstring stretch x 20 seconds each side

—then—

2 Rounds

Iron Cross x 5 each way

Scorpions x 5 each way

Ankle Wall Touches x 10 each side (VIDEO)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

10 x Single KB RDLs

10 x Lunges (5 each leg)

17:00-22:00

Explanation/set-up of next section

22:00-34:00

3) Lower Body Strength:

Every 2 minutes for 12 minutes (6 sets):

8 x Double KB Deadlift

8 x Double KB Lunges (4 each leg)

*challenge yourself with heavier weight

*using clusters to work strength endurance, build in weight as you can, there is enough time for 2 people to get through in the 2 minutes if needed because of KB quantity

34:00-40:00

Explanation/set-up for next section

40:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 15 minutes:

16 x Single DB Hang Clean & Jerk

14 x Box Jumps

12 x Toes to Bar

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Beginner: 25/15, 16/12”, Lying Straight Leg Raises

Intermediate: 35/20, 20/16”, Hanging Straight Leg Raises

Advanced: 50/35, 24/20”

Sport: 70/50, 30/24”

55:00-60:00

Cool-down