0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Lower Body Strength
20:00-55:00 Lower Body Strength
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Wall Scap Slides
Hang From Rig
Pec Stretch on Rig
Standing Tricep Stretch
Lunge and Rotate
Shoulder Taps
Specific Warm-up
2-3 Rounds
10 Empty Barbell Back Squats
20 Scissor Kicks
Strength
Back Squats 4x8
FOCUS:
Going back up to a higher rep range for this week, we will work our way back down for the max in Week 6
WORK/REST RATIO:
Every 3 minutes for 12 minutes
NO BARBELL OPTION:
KB Goblet Squats 4x15
Lower Body Accessory Work:
Double DB Lateral Lunges 5x6 (3 each leg)
Single Arm, Single Leg KB RDLs 5x10 (5 each leg)
FOCUS:
Single Leg Strength and Balance
Glute and Hamstring Strength
WORK/REST RATIO:
Recommend completing both movements back to back every 3 minutes for 15 minutes