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

15:00-20:00 Transition to Lower Body Main Lift

20:00-32:00 Lower Body Main Lift

32:00-42:00 Transition to Full Body Accessory Work

42:00-55:00 Full Body Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

Samson Stretch

Standing Groin Stretch

Down Dog with Calf Stretch

Infant Squats

Specific Warm-up

2-3 Rounds

10 Empty Barbell Back Squats

10 Hollow Rocks

Strength

Back Squat 6x3

Sets 1-2: 70-75%

Sets 3-4: 75-80%

Sets 5-6: 80-85%

FOCUS:

• Same percentages as last week, but higher reps each set will continue to build maximal strength for the 2-rep max

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• Every 2 minutes for 12 minutes

Full Body Accessory Work:

AMRAP 13 for Quality

26 Ring Rows

26 Air Squats

26 AbMat Sit-ups

FOCUS:

• Muscular Endurance

• Quality over Quantity