0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Full Body Strength
20:00-38:00 Full Body Strength
38:00-49:00 Transition to Full Body Accessory Work
49:00-55:00 Full Body Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Front Rack Stretch
Straight Arm Bicep/Shoulder Stretch on Rig
Lunge and Rotate
Infant Squats
Specific Warm-up
2-3 Rounds
5 Barbell Strict Press
5 Barbell Bent Over Rows
15 second Hang From Pull-up Bar
Full Body Strength
Barbell Strict Press 6x5
Double DB Bent Over Rows 6x8
Plate Holds 6x30 seconds
FOCUS:
Vertical Push, Horizontal Pull for upper body strength and to balance push/pull for shoulder health
Grip Strength
OPEN TIME OPTION
18 minutes
CONTROLLED TIME OPTION
Alt. EMOM 18: M1: Strict Press, M2: Rows, M3: Plate Holds
Full Body Accessory Work:
EMOM 6:
10 Push-ups
10 Inverted Rows
FOCUS:
Upper Body Strength Endurance