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
Hang From Rig
Up Dog to Child’s Pose
Lying Hamstring Stretch
Lying Quad Stretch
Thread the needle
Specific Warm-up
2-3 Rounds
10 DB RDLs
8 Single DB Bent Over Rows (4 each side)
6 Single DB Strict Press (3 each arm)
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
Increased the time domain for each movement, keep pushing for more reps
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 15: M1: Swings, M2: Renegade Rows, M4: Sit-ups
Accessory Work
Barbell Curls 5x8
Inverted Rows 5x12 (VIDEO)
FOCUS:
Bicep and Tricep work
Reps dropped on curls, try to increase weight
Reps increased on inverted rows
OPEN TIME OPTION
10 minutes
CONTROLLED TIME OPTION
Alt. EMOM 10: M1: Curls, M2: Rows