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

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

20:00-32:00 Full Body Strength

32:00-43:00 Transition to Full Body Accessory Work

43:00-55:00 Full Body Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Iron Crosses

Samson Stretch

Up Dog to Down Dog

Seated Groin Stretch

Lat Stretch on Rig

Specific Warm-up

2-3 Rounds

5 Double KB Deadlift

3 Tempo Push-ups (3 seconds down, pause, 3 seconds up)

Full Body Strength

Double KB Deadlift 6x12

Push-ups 6x12

FOCUS:

• HIp dominant movement and a push movement, this will be balanced out with the accessory work

• Increased the volume on push-ups

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

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

Full Body Accessory Work:

Barbell Bent Over Rows 4x10

Air Squats 4x20

Flutter Kicks 4x40

FOCUS:

• Pull to balance out the push in the first section

• Core and lower body strength endurance work

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 15: M1: Rows, M2: Squats, M3: Flutter Kicks