0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Lower Body Strength
20:00-35:00 Lower Body Strength
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
Front Rack Stretch with PVC
PVC Lat Stretch
PVC Good Mornings
Standing Groin Stretch
Calf Stretch on Wall or Rig
Specific Warm-up
2-3 Rounds
10 Lunges
10 Lying Leg Raises
Lower Body Strength
Double DB Lunges 5x10 (5 each leg)
Barbell Box Step-ups 5x10 (5 each leg)
FOCUS:
This will be a tough strength cluster
Keep the weight moderate to slightly above moderate
Will help improve single leg strength and lower body strength endurance
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Do both movements Every 3:00 for 15 minutes
Lower Body Accessory Work:
Barbell Good Mornings 6x8
Front Planks 6x30 seconds
FOCUS:
Posterior Chain and Core Strength
We will use these movements for a couple weeks
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Alt. EMOM 12: M1: Good Mornings, M2: Planks