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
Forearm Stretch
Front Rack Stretch
Standing Groin Stretch
Walking Hip Openers
Walking Straight Leg Marches
Calf Stretch on Rig
Hang from Rig
Specific Warm-up
2-3 Rounds
10 Empty Barbell Back Squats
20 Flutter Kicks
Strength
Back Squats 5x6
FOCUS:
Reps dropped, increase weight
Max next week
WORK/REST RATIO:
Every 3 minutes for 15 minutes
NO BARBELL OPTION:
KB Goblet Squats 5x12
Lower Body Accessory Work:
Double DB Lunges 4x6 (3 each leg)
Single Arm, Single Leg KB RDLs 4x8 (4 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 12 minutes