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

Iron Crosses

Walking Heel Sweeps

Walking Figure 4 Stretch

Lunge and Reach

Walking Straight Leg Marches

Calf Stretch on Rig

Specific Warm-up

2-3 Rounds

10yd Walking Inverted Toe Touches

20 Russian Twists

Hip Dominant Main Lift

Single Arm, Single Leg RDLs 5x10 (5 each leg)

FOCUS:

• Reps dropped from week 2, try to increase weight

RECOMMENDED WORK/REST RATIO:

• Every 3 minutes for 15 minutes

Lower Body Accessory Work

Back Squats 4x6

Scissor Kicks 4x40

Barbell RDLs 4x10

Reverse Crunches 4x15

FOCUS:

• Reps increased on Scissor Kicks and Reverse Crunches from week 2, keep building reps

• Reps decreased on Squats and RDLs from week 2, try to increase weight

RECOMMENDED WORK/REST RATIO:

• Alt. EMOM 16: M1: Back Squats, M2: Scissor Kicks, M3: RDLs , M4: Reverse Crunches