0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Flex Friday
20:00-35:00 Flex Friday
35:00-45:00 Transition to Full Body Strength
45:00-55:00 Full Body Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Straight Arm Bicep/Shoulder Stretch on Rig
Standing Tricep Stretch
Lat Stretch on Rig
Forearm Stretch
Arm Circles 10/10/10 (forward/backward/side to side)
Specific Warm-up
3 Rounds
10 Single DB Curl to Press (5 each arm)
20 second Hang from Rig
Flex Friday
Double DB Alt. Curls 5x12 (6 each arm)
Single DB Tricep Kickbacks 5x12 (6 each arm)
Seated Barbell Wrist Curls 5x20 @empty barbell
FOCUS:
Beach muscles…preparing for summer :)
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Alt. EMOM: M1: Curls, M2: Kickbacks, M3 Wrist Curls
Full Body Strength
Double KB Deadlift 5x6
Ring Rows 5x12
FOCUS:
Back, Butt and Hamstring Strength with the Deadlift
Bicep/Back Strength with the Rows
OPEN TIME OPTION
10 minutes
CONTROLLED TIME OPTION
Alt. EMOM 15: M1: Deadlift, M2: Rows