0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Full Body Strength
20:00-36:00 Full Body Strength
36:00-45:00 Transition to Accessory Work
45:00-55:00 Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 rounds
30 seconds easy bike pace
Scorpions
Banded Pass Throughs
Banded Pull Aparts
Banded Good Mornings
Banded Overhead Squats
Specific Warm-up
2-3 Rounds
10/6 Calorie Bike
10 Russian KB Swings
Full Body Strength:
Russian KB Swings 4x30 seconds
Push-ups 4x30 seconds
Inverted Rows 4x30 seconds (VIDEO)
Sit-ups 4x30 seconds
FOCUS:
Continuing with our focus on muscular endurance
Adding a core movement this week
OPEN TIME OPTION:
16 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 16: M1: Swings, M2: Push-ups, M3: Rows, M4: Sit-ups
Accessory Work
Double DB Curls 5x30 seconds
Barbell Skull Crushers 5x30 seconds
FOCUS:
Bicep and Tricep work
Use the weights you did last week and see how many reps you can get
OPEN TIME OPTION
10 minutes
CONTROLLED TIME OPTION
Alt. EMOM 10: M1: Curls, M2: Crushers