Lower Body Warm-up:
Foot Lacrosse smash
PNF Calf Stretch
Ankle PAILS/RAILS
Couch Stretch
90/90

Primary Work:
Warmups for the primary work should be the shortest, most efficient way to get to your working weight possible. Get the blood going with a light set or two, then progress through loading with sets of 3 or fewer reps.

Rest periods between sets should allow not only for enough recovery to feel recovered, but also to allow for the greatest amount of intensity, speed, and tension in the following sets. In other words, rest longer than what you think is necessary. 

A) Squat – 4×6 @ 80% – resting 3-5 minutes between sets. Belt/sleeves. Lifters if that’s how you roll
B) Deadlift – 2×6 @ 80% – Not TNG, reset after each rep. Resting 3-5 minutes between sets
C) TNG Stiff-legged Deadlift – 3×10-12 reps.
-Set 1 should be around 75% of B, and then can go up in small increments if                                 desired
-The “touch” shouldn’t be anything more than a light tap, otherwise it’s too                               heavy
-Preferably beltless
-For more posterior chain activation, pull the bar a bit further from the shins                              than your would in your regular deadlift
-Rest 2-3 minutes between sets

D) Reverse lunge – 3×10 reps each leg (perform all prescribed reps on one leg, then all reps on other. If you know you have a weaker leg, begin with that leg)
-Try to replicate the feeling of a squat here – weight over the middle of the                                    foot, lots of tension on the way down, explode on the way up
-Rest 2-3 minutes between sets
-We want lots of quad activation here, so use your lifting shoes if it helps 

E) Good Morning – 3×10
–Lighter is better than heavier here. Practice keeping tension throughout                                   each rep, especially at the bottom

Secondary work – Aerobic Conditioning: This can also be done done immediately after Primary work, as a split session, or after tomorrow’s session if preferred. Remember this is low intensity maintenance work. If you’re the kind of person who just can’t help themselves, turn on some classical music, slow jams or some Kenny G and just relax in your aerobic zone 2 (RPE 6).

EMOM for 21 to 30 minutes – 30s of work/30s rest for each movement, staying in Zone 2 heart rate (70-80% MHR)
Minute 1: Burpees
Minute 2: DUBs
Minute 3: 1 full minute of Assault bike or skierg (can sub light kettlebell swings or air squats here, but go 30 seconds)