0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Lower Body Strength
20:00-38:00 Lower Body Strength
38:00-49:00 Transition to Lower Body Accessory Work
49:00-55:00 Lower Body Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Banded Front Rack Stretch
Banded Tricep Stretch
Banded Lat Stretch
Quad Stretch
Groin Stretch
Infant Squats
Specific Warm-up
3 Rounds
10 Lunges
10 Plank Up Downs
Lower Body Strength
Complex: 5 sets
10 Barbell Back Rack Lunges (5 each leg)
8 Barbell Back Rack Box Step-ups (4 each leg)
6 Barbell Good Mornings
*do all movements back to back
FOCUS:
Challenging complex, you have plenty of time to do your complex and get rest, focus on quality reps, same weight for all movements
OPEN TIME OPTION
18 minutes
CONTROLLED TIME OPTION
Do all movements Every 3:30 for 17:30
Lower Body Finisher:
3 Rounds
30 seconds Max Rep Air Squats
30 seconds Wall Sit
1:00 Rest
FOCUS:
Lower Body Muscular Endurance