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

32:00-43:00 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

Lying Hamstring Stretch

Lying Quad Stretch

Pigeon Stretch

Seated Hip Openers

Infant Squats

Specific Warm-up

2-3 Rounds

6-10 Front Squats @empty barbell

30 seconds Front Plank

Lower Body Main Lift

Front Squats 6x3

FOCUS:

• Lowered the reps from last week, try to increase the weight

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• Every 2 minutes for 12 minutes

Lower Body Accessory Work:

KB/DB Goblet Lateral Lunges 6x4 (2 each side)

Weighted Wall Sits 6x30 seconds

FOCUS:

• Decreased the reps on Lunges, try to increase the weight

• Decreased the time on Wall Sits, go heavy on the weight

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 12: M1: Lunges, M2: Wall Sits