0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Full Body Strength

20:00-35:00 Full Body Strength

35:00-43:00 Transition to Full Bod Accessory Work

43:00-55:00 Full Body Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Scorpions

Down Dog with Calf Stretch

Walking Straight Leg March

Samson Stretch

Walking Hip Openers

Specific Warm-up

2-3 Rounds

10 Empty Barbell Good Mornings

20 Shoulder Taps

Full Body Strength

Double KB Deadlift 6x8

Push-ups 6x12

FOCUS:

• Decreased reps on Deadlift, try to increase weight from last week

• Increased reps on Push-ups

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• Every 2:30 Complete both movements

Full Body Accessory Work:

Double DB Step-ups 4x8 (8 each leg)

Double DB Bent Over Rows 4x8

DB Sit-ups 4x16

FOCUS:

• Reps decreased on Step-ups and Rows, try to increase weight from last week

• Reps increased on DB Sit-ups

• Hold the DB on your chest for the Sit-ups

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 12: M1: Step-ups, M2: Rows, M3: Sit-ups