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

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

20:00-32:00 Full Body Strength

32:00-40:00 Transition to Full Body Accessory Work

40:00-55:00 Full Body Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Lying Glute Stretch

Glute Bridges

Walking Straight Leg Marches

Lat Stretch on Rig

Specific Warm-up

2-3 Rounds

10 KB RDLs

10 Lying Leg Raises

Full Body Strength

Double KB Deadlift 6x12

Push-ups 6x8

FOCUS:

• As the weeks progress, we will decrease reps on Deadlift and increase weight and increase Push-up reps

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 12: M1: Deadlift, M2: Push-ups

Full Body Accessory Work:

Double DB Step-ups 5x12 (6 each leg)

Double DB Bent Over Rows 5x12

DB Sit-ups 5x12

FOCUS:

• As the weeks progress we will decrease reps and increase weight on the Step-ups and Bent Over Rows and increase reps on Sit-ups

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

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 15: M1: Step-ups, M2: Rows, M3: Sit-ups