1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Iron Crosses

20sec Pigeon Stretch each side

10 Ankle Wall Touches each side

5 Tempo Face the Wall Squats (5-second lowering)

3) Lower Body Main:

15 minute time block:

*this time includes warming up to your starting weight

8 Back Squat @65-77.5%

*for those with a max of 1.49 x their body weight or below, 5 sets is recommended

*those with a max of 1.5 x their body weight and above, 4 sets is recommended

Lower Body Auxiliary:

Alternating Every Minute on the Minute for 12 minutes (4 sets each):

8 RDLs

10 Russian KB Swings (HEAVY)

12 KB Side Bends (6 each side)

4) Finisher:

Max Burpees in 1 minute