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 Endurance

45:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 rounds

Walking Hop Openers

Inverted Toe Touches

Mountain Climbers

Inchworms

Infant Squats

Specific Warm-up

3 Rounds

10 Single DB Curl to Press (5 each arm)

10 Single DB Reverse Flys (5 each arm)

Flex Friday

Barbell Curls 5x8

Ring Dips 5x10

Double DB Reverse Flys 5x12

FOCUS:

• Good pump for Flex Friday pics on the gram

• Scale to bench dips if needed or use The Matador if you have that attachment for you Rig

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 15: M1: Curls, M2: Dips, M3: Shrugs

Endurance Prep

2-3 Rounds

10 Sit-ups

10 Single DB Hang Clean & Jerks

Endurance:

2 Rounds For Time

50 AbMat Sit-ups

40 Single DB Hang Clean & Jerks @50/35

SCORE: Time

PACE GOAL: 8:00-10:00

FEEL:

• Interval between muscle burn and high heart rate

• Muscle burn during the sit-ups, hear rate increase during the hang clean & jerks

STRATEGY:

• Steady pace on the sit-ups

• Switch hands as needed on the clean & jerks, no more than two sets to do the 40 reps

BEGINNER: 30 Sit-ups, 30 Single DB Hang Clean & Jerks @25/15

SCALED: 35/20