0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Accessory Work
20:00-30:00 Accessory Work
30:00-40:00 Transition to Full Body Strength
40:00-55:00 Full Body Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Straight Arm Bicep/Shoulder Stretch on Rig
Standing Tricep Stretch
Thread the Needle
Up Dog Stretch
Scorpions
Specific Warm-up
3 Rounds
10 Single DB Curl to Press (5 each arm)
10 Band Pull Aparts
Accessory Work
Double DB Curls 5x12
Barbell Skull Crushers 5x12
FOCUS:
Bicep and Tricep work
Reps increased from last week, building strength endurance
OPEN TIME OPTION
10 minutes
CONTROLLED TIME OPTION
Alt. EMOM 10: M1: Curls, M2: Crushers
Full Body Strength
Russian KB Swings 5x14
Bench Dips 5x14
Ring Rows 5x14
FOCUS:
Back, Butt and Hamstring strength endurance
Bodyweight push and pull strength endurance
Reps increased from last week
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 15: M1: Swings, M2: Dips, M3: Rows