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
Straight Arm Bicep/Shoulder Stretch on Rig
Standing Tricep Stretch
Lat Stretch on Rig
Up Dog to Down Dog
Kneeling Hip Flexor Stretch
Walking Straight Leg Marches
Specific Warm-up
2-3 Rounds
10 Empty Barbell Front Squats
10 Alt. V-ups
Knee Dominant Main Lift
Front Squats 5x8 @70-75%
FOCUS:
Front Squats will be Weeks 1,3 and 5
We will do single leg movements in 2,4 and 6
RECOMMENDED WORK/REST RATIO:
Every 3 minutes for 15 minutes
Knee Dominant Accessory Work
Russian KB Swings 4x15
Sit-ups 4x12
KB RDLs 4x12
Plate Russian Twists 4x20
RECOMMENDED WORK/REST RATIO:
Alt. EMOM 16: M1: Swings, M2: Sit-ups, M3: RDLs, M4: Twists
Finisher:
Max Front Plank Hold