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

15:00-20:00 Transition to Accessory Work

20:00-32:00 Accessory Work

32:00-43:00 Transition to Cardio + Core

43:00-55:00 Cardio + Core

55:00-60:00 Cool-down

General Warm-up

3 rounds

10/10/10 Arm Circles (forward/backward/side to side)

Hang from Rig

Standing Tricep Stretch

Banded Pass Throughs

Banded Pull Aparts

Banded Lat Stretch

Air Squats

Specific Warm-up

3 Rounds

10 Single DB Curls (5 each arm)

10 Bench Dips

Accessory Work

Barbell Reverse Curls 4x8

Double DB Skull Crushers 4x8

Plate Holds 4x30 seconds

FOCUS:

• Grip, Bicep and Tricep work

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 12: M1: Curls, M2: Crushers, M3: Holds

Cardio + Core:

Every 3 minutes for 12 minutes

400m Run

Max Sit-ups with remaining time

FOCUS:

• Summer Abs :)