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

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

20:00-35:00 Full Body Strength

35:00-43:00 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

Lying Hamstring Stretch

Lying Glute Stretch

Lying Quad Stretch

Kneeling Hip Flexor Stretch

Infant Squats

Specific Warm-up

2-3 Rounds

10 Single KB RDLs

20 Shoulder Taps

Full Body Strength

Double KB Deadlift 5x10

Push-ups 5x14

Weighted Planks 5x30 seconds

FOCUS:

• HIp dominant movement, push movement and core strength, push/pull ratio will be balanced out with the accessory work

• Reps dropped on Deadlift, try to increase weight

• Increased the volume on push-ups

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 12: M1: Deadlift, M2: Push-ups, M3: Planks

Full Body Accessory Work:

Barbell Bent Over Rows 4x8

KB Goblet Squats 4x15

Flutter Kicks 4x50

FOCUS:

• Pull to balance out the push in the first section

• Core and lower body strength endurance work

• Reps dropped on Rows, try to increase weight

• Reps decreased on squats, but weight added

• Reps increased on Flutter Kicks

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Every 3 minutes for 12 minutes complete all three movements