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

35:00-45:00 Transition to Lower Body Accessory Work

45:00-55:00 Lower Body Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Iron Crosses

Seated Hip Openers

Lying Hamstring Stretch

Lying Glute Stretch

Glute Bridges

Infant Squats

Specific Warm-up

2-3 Rounds

10 Empty Barbell Front Squats

10 Hollow Rocks

Lower Body Main Lift

Front Squat 6x5

FOCUS:

• For the remaining 3 weeks we will focus on Front Squat

• Elbows up, chest up, good depth

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• Every 2:30 for 15 minutes

Lower Body Accessory Work:

KB/DB Goblet Lateral Lunges 5x6 (3 each side)

Weighted Wall Sits 5x35 seconds

FOCUS:

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

• Increased the time on Wall Sits, try to use the same weigh or heavier

OPEN TIME OPTION:

• 10 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 10: M1: Lunges, M2: Wall Sits