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

Scorpions

Child’s Pose

Wall/Bench Quad Stretch

Face the Wall Squats

Specific Warm-up

3 Rounds

6 Tempo Air Squats (3 seconds down, dead stop, 3 seconds up)

20 Flutter Kicks

Lower Body Main Lift

Tempo Double KB/DB Goblet Squats 5x8

FOCUS:

• 3 seconds down, dead stop, 3 seconds up

• Last week was one KB/DB, this week we go to two KBs/DBs, this adds weight when we have decreased the reps

• As the weeks progress we will work towards a Barbell Front Squat

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• Every 2:30 for 12:30

Lower Body Accessory Work:

KB/DB Goblet Lateral Lunges 6x8 (4 each side)

Weighted Wall Sits 6x30 seconds

FOCUS:

• We have decreased reps on the Lunges, but added an extra set, the overall volume is still a little lower than last week

• Put a wight plate on your lap for the Wall Sits

• As the weeks progress will increase reps on Lateral Lunges and add time and/or weight to the wall sits

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 12: Lunges, M2: Wall Sits