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

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

20:00-35:00 Full Body Strength

35:00-47:00 Transition to Full Body Accessory Work

47:00-55:00 Full Body Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Iron Crosses

Lying Glute Stretch

Glute Bridges

Child’s Pose

Pigeon Stretch

Specific Warm-up

2-3 Rounds

10 Russian KB Swings

30 Seconds Front Plank

Full Body Strength

Barbell Deadlift 2x5, 2x3, 2x1

Push-ups 6x16

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:

Barbell Step-ups 4x4 (2 each leg)

Double DB Bent Over Rows 4x5

FOCUS:

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

OPEN TIME OPTION:

• 8 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 8: M1: Step-ups, M2: Rows