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

Pec Stretch on Rig

Lat Stretch on Rig

Standing Groin Stretch

Walking Straight Leg Marches

Lunge and Rotate

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 4x4

Double DB Bent Over Rows 4x6

Plate Holds 4x35 seconds

FOCUS:

• Vertical Push, Horizontal Pull for upper body strength and to balance push/pull for shoulder health

• Grip Strength

• Reps decreased on Press and Rows, try to increase weight

• Time increased on Holds

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 12: M1: Strict Press, M2: Rows, M3: Plate Holds

Full Body Accessory Work:

Push-ups 5x12

Inverted Rows 5x12

Sit-ups 5x12

FOCUS:

• Upper Body Strength Endurance

• Reps increased on Push-ups and Inverted Rows, adding Sit-ups this week for some added core strength

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

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