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

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

20:00-35:00 Full Body Strength

35:00-45:00 Transition to Accessory Work

45:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

Hip Openers

Lunge and Rotate

Down Dog with Calf Stretch

Inverted Toe Touches

Standing Arm Across Shoulder Stretch

Standing Tricep Stretch

Specific Warm-up

2-3 Rounds

10 Russian KB Swings

8 Renegade Rows

6 Sit-ups

Full Body Strength:

Russian KB Swings 5x35 seconds

Renegade Rows 5x35 seconds (VIDEO)

Sit-ups 5x35 seconds

FOCUS:

• Continuing with our focus on muscular endurance

• Beat your rep scores from last week!

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 15: M1: Swings, M2: Renegade Rows, M4: Sit-ups

Accessory Work

Single DB Hammer Curls 5x6 each arm

Single DB Overhead Tricep Extensions 5x8

FOCUS:

• Bicep and Tricep work

OPEN TIME OPTION

• 10 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 10: M1: Curls, M2: Extensions