0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to Auxiliary Strength

43:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Wall Quad Stretch

Hip Openers

Samson Stretch

Face the Wall Squats (VIDEO)

Specific Warm-up

3 Rounds

6 Double KB Front Squats

12 KB Side Bends (6 each side)

Strength

Pause Back Squat

2x3 @70-75%

3x2 @75-80%

3x1 @80-85%

FOCUS:

• Depth, control, starting strength from the bottom

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• Every 2 minutes for 16 minutes…technically still 15 minutes, you will do your last rep at the 14:00 mark

Auxiliary Strength:

Alt. EMOM 12

10 KB RDLs

10 KB Reverse Lunges (5 each leg)

30 seconds Double KB Front Rack Hold

FIT February Day 1

50 Hollow Rocks