0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Full Body Strength
20:00-55:00 Full Body Strength
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Banded Pass Throughs
Banded Around the Worlds
Banded Pull Aparts
Banded Curls
Banded Tricep Extensions
Banded Lat Stretch
Specific Warm-up
2-3 Rounds
10 Single DB Curl to Press (5 each arm)
10 Alt. V-ups
Full Body Strength Main Lift
Deadlift 5x5 @70-80%
FOCUS:
Moderate reps to start, we will work our way down to low reps
WORK/REST RATIO:
Recommend doing a set every 3:00 for 15:00
NO BARBELL OPTION:
Double KB Deadlift 5x8
Flex Friday
Single DB Curls 4x12 (6 each side)
Single DB Tricep Kickbacks 4x12 (6 each side)
Single KB Box Step-ups 4x12 (6 each leg)
V-ups 4x12
FOCUS:
Biceps, Triceps Single Leg and Core Strength
WORK/REST RATIO:
Recommend doing an Alt. EMOM 8 for the Curls and Kickbacks, then Alt. EMOM 8 for Step-ups and V-ups