WARMUP

0:00 – 15:00

3 minutes
Cardio drills

12 minutes
Total body warmup

Strength Block 1

15:00 – 20:00
Movement practice and explanation

20:00 – 35:00

15 minutes
5-8 Pause Bulgarian Split Squats (3 second hold at bottom)
5-8 Dead Snatch (per arm)
10-16 Box Squat Jump
Rest 60 seconds

Strength Block 2

35:00 – 40:00
movement practice and explanation

40:00 – 55: 00

15 minutes
10-16 alternating Crossback lunges
8-12 single arm rows per side
8-12 alternating T-pushups
Rest 60 seconds

Recovery

55:00 – 60:00

Stretch