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

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

20:00-35:00 Lower Body Main Lift

35:00-43:00 Transition to Lower Body Accessory Work

43:00-55:00 Lower Body Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Lying Hamstring Stretch

Lying Quad Stretch

Pigeon Stretch

Infant Squats

Specific Warm-up

2-3 Rounds

6 Double KB Front Squats

8 Hollow Rocks

Lower Body Main Lifts

Back Squat 5x5 @75%

Barbell RDLs 3x8

FOCUS:

• Working our way back up in reps for Back Squat

• Back, Butt and Hamstring strength

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• Every 2 minutes for 10 minutes for the Back Squat, 2 minute transition, EMOM 3: RDLs

Lower Body Accessory Work:

Double DB Lunges 4x10 (5 each leg)

KB Single Arm/Single Leg RDLs 4x10 (5 each leg)

Side Plank Top Leg Raises 4x10 (5 each side, VIDEO)

FOCUS:

• Single Leg Strength helps to see any muscle imbalance as well as work on balance and stability

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 12: M1: Lunges, M2: RDLs, M3: Leg Raises