0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

2 Rounds:

10 x Single KB Suitcase Deadlift (KB at side, 5 each side)

20 x Hollow Flutter Kicks

—then—

5 x Deadlift @40-50%

4 x Deadlift @50-60%

3 x Deadlift @60-70%

2 x Deadlift @70-75%

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Lower Body Strength

15 minute time block to reach Deadlift 1 rep max

*STRONG AS YOU WANT TO BE!

35:00-40:00

Explanation and set-up for MetCon

40:00-52:00

4) MetCon:

5 Rounds for Time:

12 x Burpees

20 x Single DB Lunges @Fitness: 35/20, Performance: 50/35, Sport: 70/50 (hold DB wherever you want)

52:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Hamstring Stretch x 20 seconds each side

Iron Cross x 5 each way

Scorpions x 5 each way