0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to Full Body Strength

25:00-55:00 Full Body Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Forearm/wrist stretch/mobility

Up Dog to Down Dog

Iron Crosses

Hip Openers

Standing toe touch hamstring Stretch

Standing Quad Stretch

Specific Warm-up

2 Rounds

10 Push-ups

10 Ring Rows

10 Lunges

10 Sit-ups

Full Body Strength:

10 Rounds for Quality

30 seconds Push-ups

30 seconds Rest

30 seconds Ring Rows

30 seconds Rest

30 seconds Lunges

30 seconds Rest

30 seconds Lying Leg Raises

30 seconds Rest

FOCUS:

• Strength endurance

• Quality reps over quantity