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

3-5 each way Iron Crosses

20-30 seconds each side Forearm Stretch

5-10 each side Thread the needle

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Glute Stretch

20-30 seconds each side Pigeon Stretch

3-5 Inchworms

Specific Warm-up

3 Rounds

10 Air Squats

30 seconds Front Plank

Knee Dominant Main Lift

Back Squat 10,9,8,7,6,5,4,3,2,1

Every Minute on the Minute for 10 minutes complete the reps: 10 in minute 1, 9 in minute 2,

8 in minute 3…etc.

*light to moderate weight, around 50% of your bodyweight

FOCUS:

• Solid depth and rhythm

• Tough lower body muscular endurance test

• The rounds of 10,9,8,7 will be very tough, 6 and down should start to feel better

Knee Dominant Accessory Work

4 Rounds

30 seconds Sit-ups

30 seconds Rest

30 seconds Wall Sit

30 seconds Rest

30 seconds Plate Russian Twists

30 seconds Rest

30 seconds Box Step-ups

30 seconds Rest

FOCUS:

• Legs and core endurance

• Breathe and move, stay consistent from round to round