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
Banded Pass Throughs
Banded Around the Worlds
Banded Pull Aparts
Banded Lat Stretch
Banded Tricep Stretch
Samson Stretch
Inverted Toe Touches
Specific Warm-up
2-3 Rounds
10 Double KB Deadlift
30 seconds Side Planks (15 seconds each side)
Hip Dominant Main Lift
Deadlift 5x6
FOCUS:
Reps dropped from week 1, try to increase weight
RECOMMENDED WORK/REST RATIO:
Every 3 minutes for 15 minutes
Lower Body Accessory Work
Air Squats 4x30
Flutter Kicks 4x50
Wall Sits 4x35 seconds
DB Sit-ups 4x8
RECOMMENDED WORK/REST RATIO:
Alt. EMOM 16: M1: Air Squats, M2: Flutters, M3: Wall Sits, M4: Sit-ups
FOCUS:
Reps/time increased on Squats, Flutters and Wall Sits from week 1, keep building reps
Reps decreased on Sit-ups from week 1, try to increase weight