0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-46:00 Transition to Auxiliary Strength
46:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Thread the Needle
Child’s Pose
Straight Arm Bicep/Shoulder Stretch on Rig
Standing Tricep Stretch
Lat Stretch on Rig
Specific Warm-up
3 Rounds
8 Double DB Strict Press
8 Double KB Bent Over Rows
Strength
Work to Bench Press 1-rep Max
Max Unbroken Strict Pull-ups x 2 sets
FOCUS:
Push for those PRs!
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 1:30 for 9 minutes for Bench Press, 1 minute rest, Every 2:30 for 5 minutes for pull-ups
SCALED OPTION:
Snatch Grip Bent Over Rows 1-rep Max in a very strict fashion
If you can do 75-80% of your bodyweight then you should have the strength to do a pull-up
Auxiliary Strength:
Back Rack Lunges 4x12 (6 each leg)
Side Planks 3x30 seconds (15 seconds each leg)
FOCUS:
Lower body and core accessory work
OPEN TIME OPTION:
9 minutes
CONTROLLED TIME OPTION:
Every 1:30 for 6 minutes for the lunges, EMOM 3 for the Side Planks