0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Lower Body Main Lift

20:00-55:00 Lower Body Strength

55:00-60:00 Cool-down

General Warm-up

3 Rounds

20-30 seconds each side Lat Stretch on Rig

15 second Hang From Rig

20-30 seconds each side Calf Stretch on Rig

10yd Walking Hip Openers

10yd Walking Straight Leg Marches

5 Half Burpees

Specific Warm-up

3 Rounds

6 Russian KB Swings

12 Lying Leg Raises

Hip Dominant Main Lift

Every Minute on the Minute for 10 minutes

Reps: 10,9,8,7,6,5,4,3,2,1

Russian KB Swings

*increase weight as the reps decrease

FOCUS:

• Posterior chain and grip strength endurance

EXECUTION:

• Minute 1: 10 Swings, Minute 2: 9 Swings, Minute 3: 8 Swings, Minute 4: 7 Swings, etc…

Accessory Work

Alternating Every Minute on the Minute for 15 minutes

M1: 12 Single DB Tricep Kickbacks (6 each arm)

M2: 12 KB Sumo Deadlift High Pulls

M3: 12 Double DB Reverse Flys

FOCUS:

• Fitness and mental toughness

• Complete the Kickbacks, rest for the remainder of the minute, complete the High Pulls, rest for the remainder of the minute, complete the Flys, rest for the remainder of the minute, go back to Kickbacks and repeat, it will be 5 sets of each movement