WARMUP

0:00 – 15:00

3 minutes
Cardio drills

12 minutes
Total body warmup

Strength Block 1

15:00 – 20:00
Workout explanation and movement practice

20:00 – 35:00

15 minutes
5-8 Single Leg deadlifts
5-8 Half Kneeling presses
10-16 Lateral Kick throughs
Rest 60 seconds

Strength Block 2

35:00 – 40:00
Workout explanation and movement practice

40:00 – 55:00

15 minutes
5-8 Contralateral Rack reverse lunges
5-8 Pull-ups (OR 8-12 rows)
20 Alternating Speed skaters
Rest 60 seconds

Recovery

55:00 – 60:00

Stretch