0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Lower Body Strength
20:00-35:00 Lower Body Strength
35:00-45:00 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
Inverted Toe Touches
Walking Hip Openers
Walking Quad Stretch
Ankle Mobility
Front Rack Stretch
Infant Squats
Specific Warm-up
2-3 Rounds
5 Front Squats
30 seconds Front Plank
Lower Body Strength
Double DB Lunges 5x6 (3 each leg)
Barbell Box Step-ups 5x6 (3 each leg)
FOCUS:
This will be a tough strength cluster
Will help improve single leg strength and lower body strength endurance
Reps dropped, try to increase the weight
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Do both movements Every 3:00 for 15 minutes
Lower Body Accessory Work:
Barbell Good Mornings 5x5
Weighted Wall Sits 5x30 seconds
FOCUS:
Posterior Chain and Core Strength
Reps decreased Good Mornings, try to increase weight
OPEN TIME OPTION
10 minutes
CONTROLLED TIME OPTION
Alt. EMOM 10: M1: Good Mornings, M2: Planks