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
Lying Hamstring Stretch
Lying Quad Stretch
Lying Glute Stretch
Kneeling Hip Flexor Stretch
Inverted Toe Touches
Inchworms
Specific Warm-up
2-3 Rounds
10 Empty Barbell Front Squats
20 Shoulder Taps
Knee Dominant Main Lift
Front Squats 5x6
FOCUS:
Reps on Front Squats decreased from week 1, try to increase weight
RECOMMENDED WORK/REST RATIO:
Every 3 minutes for 15 minutes
Knee Dominant Accessory Work
Russian KB Swings 4x12
Sit-ups 4x18
KB RDLs 4x10
Plate Russian Twists 4x30
RECOMMENDED WORK/REST RATIO:
Alt. EMOM 16: M1: Good Mornings, M2: Step-ups, M3: Planks, M4: Side Bends
FOCUS:
Reps on Swings and RDLs decreased from week 1, try to increase weight
Reps on Sit-ups and Twists increased from week 1