0:00-10:00 General Warm-up

10:00-20:00 Plyometrics

20:00-25:00 Transition to Lower Body Strength

25:00-35:00 Lower Body Strength

35:00-40:00 Transition to Upper Body Strength

40:00-50:00 Upper Body Strength

55:00-60:00 Transition to Conditioning

60:00-75:00 Conditioning

Plyometrics

Alt. EMOM 10

8 Single Leg Plate Hops Right Leg

8 Single Leg Plate Hops Left Leg

*4x2 jumps…2 in a row, reset, repeat

Lower Body Strength

Every 2 minutes for 10 minutes

10 Back Squats

*empty barbell or very light weight

*can go a little heavier than last time

Upper Body Strength

Alt. EMOM 10

10 Barbell Bench Press

10 Gorilla Rows (5 each arm)

*can go a little heavier than last time

Conditioning

2k Row