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

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

20:00-35:00 Full Body Strength

35:00-45:00 Transition to Full Bod Accessory Work

45:00-55:00 Full Body Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Iron Crosses

Lying Glute Stretch

Glute Bridges

Kneeling Hip Flexor Stretch

Inverted Toe Touches

Specific Warm-up

3 Rounds

5 Double KB Deadlift

10 Hollow Rocks

20 Shoulder Taps

Full Body Strength

Double KB Deadlift 6x6

Push-ups 6x14

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 5x6 (3 each leg)

Double DB Bent Over Rows 5x6

FOCUS:

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

• Taking a break from Sit-ups this week

OPEN TIME OPTION:

• 10 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 10: M1: Step-ups, M2: Rows