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 and CoreAccessory Work

45:00-55:00 Lower Body and Core Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Lying Hamstring Stretch

Glute Bridges

Lying Quad Stretch

Samson Stretch

Specific Warm-up

3 Rounds

10 Lunges

10 Banded RDLs

Lower Body Strength

Double DB Bulgarian Squats 5x10 (5 each leg)

Double KB Deadlift 5x12

FOCUS:

• Butt, back and hamstring strength

• Getting a barbell off our back for a week

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• Every 3 minutes for 15 minutes: complete both movements

Lower Body and Core Accessory Work:

V-ups 5x12

Weighted Wall Sit 5x30 seconds

FOCUS:

• Core strength and static lower body strength

OPEN TIME OPTION:

• 10 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 10: M1: V-ups, M2: Wall Sit