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 side Iron Crosses

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Quad Stretch

20-30 seconds each side Kneeling Hip Flexor Stretch

20-30 seconds each side Standing Groin Stretch

20yd Bear Crawl (10yd out and back)

Specific Warm-up

3 Rounds

10 Lunges

20 Shoulder Taps

Lower and Core Strength

Alternating Every Minute on the Minute for 20 minutes

6 Double DB Lunges

20yd KB Front Rack Carry

FOCUS:

• Single Leg strength and stability

• Core strength and stability

EXECUTION:

• Minute 1: 6 Lunges, Minute 2: 20yd carry, Minute 3: 6 Lungs, Minute 4: 20yd Carry, continue alternating back and forth for 20 minutes, it will be 10 sets of each movement

Finisher

Death by Alt. V-ups

Every minute on the minute for as long as possible

Reps: 4,8,12,16, etc…

Keep going until you can no longer get the reps within the minute

EXECUTION:

• Minute 1: 4 reps, MInute 2: 8 reps, Minute 3: 12 reps, etc…