0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-41:00 Transition to Auxiliary Strength
41:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Scap Slides
Banded Pass Throughs
Banded Around the Worlds
Banded Lat Stretch
Banded Overhead Squats
Specific Warm-up
3 Rounds
8 Single DB Curls (4 each arm)
4 Single DB Overhead Tricep Extensions
Strength
Barbell Curls 6x8
Single DB Overhead Tricep Extensions 6x8
FOCUS:
Bis and Tris strength work
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Alt. EMOM 12: M1: Curls, M2: Extensions
Auxiliary Strength:
Single DB Lateral Lunges 5x10 (5 each leg)
Barbell RDLs 5x8
Wall Sit 5x30 seconds
FOCUS:
Lower body accessory work
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 15: M1: Lunges, M2: RDLs, M3: Wall Sit