0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Accessory Work
20:00-32:00 Accessory Work
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
Straight Arm Bicep/Shoulder Stretch on Rig
Standing Tricep Stretch
Lat Stretch on Rig
Thread the needle
Inchworms
Specific Warm-up
3 Rounds
10 Single DB Curl to Press (5 each arm)
20 second Hang on Rig
Accessory Work
Barbell Reverse Curls 4x10
Double DB Skull Crushers 4x10
Plate Holds 4x40 seconds
FOCUS:
Grip, Bicep and Tricep work
Increased reps/time from last week, try to use the same weight from last week
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Alt. EMOM 12: M1: Curls, M2: Crushers, M3: Holds
Full Body Strength:
Russian KB Swings 5x12
Bench Dips 5x12
Ring Rows 5x12
FOCUS:
Back, Butt and Hamstring strength endurance
Bodyweight push and pull strength endurance
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 15: M1: Swings, M2: Dips, M3: Rows