0:00-10:00 General Warm-up

10:00-20:00 Plyometrics

20:00-25:00 Transition to Lower Body Strength

25:00-35:00 Lower Body Strength

35:00-40:00 Transition to Upper Body Strength

40:00-50:00 Upper Body Strength

55:00-60:00 Transition to Conditioning

60:00-70:00 Conditioning

70:00-75:00 Core Work

Plyometrics

Alt. EMOM 10

8 Single Leg Plate Hops Right Leg

8 Single Leg Plate Hops Left Leg

*single effort jumps

Lower Body Strength

Every 2 minutes for 10 minutes

12 Back Squats

*empty barbell or very light weight

Upper Body Strength

Alt. EMOM 10

12 Barbell Bench Press

12 Gorilla Rows (6 each arm)

Conditioning

Every 2:30 for 10 minutes

300yd shuttle

*25yd zones, 12 total lengths (6 down and backs)

*beat your times from last time

Core Work

EMOM 5

40sec Weighted Plank

*leaves 20sec rest