1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Back Squats

8 Good Mornings

6 Hanging Knee Raises

*empty barbell

3) Lower Body Strength:

Main

Every 90 seconds for 7:30 (5 sets):

3 Back Squats

—2 minutes rest/transition—

Auxiliary:

Alternating Every Minute on the Minute for 12 minutes (6 sets):

6 RDLs

30sec Weighted Plank

30sec Bar Hang from rig

*focus on a good technique, brace, whole foot in contact with the floor, push knees out when going down, full depth, push through the floor and up as fast as possible, should be heavy triples

*weight plate on your back, stomach braced, flex glutes, elbows right under shoulders, table top flat back

*bar hangs for grip strength, if you have to come down, quick break and back up

4) Finisher:

As Many Rounds and Reps as Possible in 5 minutes:

10 Front Rack Lunges

10 Bottom Half Burpees

*Pace: Aggressive: 6 Rounds, Solid: 4.5 Rounds, Limit: 4 Rounds

Beginner: 45/35, Frog Jumps

Intermediate: 95/65

Advanced: 115/75

Sport: 135/95