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

Glute Bridges

Samson Stretch

Walking High Knee Hugs

Walking Quad Stretch

Infant Squats

Specific Warm-up

2 Rounds

10 Reverse Lunges

30 second Front Plank

Strength

Barbell Reverse Lunge 4-rep Max (2 each leg)

FOCUS:

• Single Leg Strength test

• Focus on control and quality reps, push through your heel on your front leg, keep your chest up

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• EMOM 7: 1-2 reps each side to build up in weight (start bodyweight or very light and slowly build), Every 4 minutes for 8 minutes for your 4-rep attempts

Lower Body Accessory Work:

Back Squats 5x5

Barbell Good Mornings 5x3

FOCUS:

• Reps decreased, increase weight from last week, but sets increased, it is still overall lower volume

OPEN TIME OPTION:

• 10 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 10: M1: Back Squats, M2: Good Mornings