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

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

20:00-36:00 Lower Body Main Lift

36:00-46:00 Transition to Lower Body Accessory Work

46:00-55:00 Lower Body Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Lying Hamstring Stretch

Lying Quad Stretch

Scorpions

Up Dog to Down Dog

Infant Squats

Specific Warm-up

2-3 Rounds

10 KB Goblet Squats

20 Scissor Kicks

Strength

Front Squat 1-rep Max

Front Squat Rep Test: Max reps @80% of heaviest 1-rep

FOCUS:

• Good depth, good technique, LFT HVY SHT

• The max reps should be most likely under 10 reps

OPEN TIME OPTION

• 16 minutes

CONTROLLED TIME OPTION

• 12 minutes to establish a 1-rep max, 2 minutes rest/weight change, 2 minutes to do your 1 max rep set

Lower Body Accessory Work:

Barbell Lateral Lunges 3x8 (4 each side)

Weighted Wall Sits 3x40 seconds

FOCUS:

• Higher reps and higher weight for much less sets

OPEN TIME OPTION:

• 9 minutes

CONTROLLED TIME OPTION:

• Every 3 minutes complete both movements