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
Scorpions
Samson Stretch
Seated Groin Stretch
Pigeon Stretch
Standing Hamstring Stretch
Calf Stretch on Rig
Specific Warm-up
2-3 Rounds
10 Double KB Deadlift
30 seconds Front Plank
Hip Dominant Main Lift
Deadlift 5x8 @70-75%
FOCUS:
Barbell will be Weeks 1,3 and 5
DB or KB will be in weeks 2,4 and 6
RECOMMENDED WORK/REST RATIO:
Every 3 minutes for 15 minutes
Lower Body Accessory Work
Air Squats 4x25
Flutter Kicks 4x40
Wall Sit 4x30 seconds
DB Sit-ups 4x10
RECOMMENDED WORK/REST RATIO:
Alt. EMOM 16: M1: Squats, M2: Flutters, M3: Wall Sit, M4: Sit-ups