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 Pull Aparts
Banded Tricep Stretch
Banded Lat Stretch
Banded Overhead Squats
Hang From Rig
Specific Warm-up
2-3 Rounds
10 Empty Barbell RDLs
10 Lying Leg Raises
Full Body Strength Main Lift
Deadlift 5x4 @73-83%
FOCUS:
Reps dropped, weight increases
Keep core braced and neutral spine
WORK/REST RATIO:
Recommend doing a set every 3:00 for 15:00
NO BARBELL OPTION:
Double KB Deadlift 5x10
Accessory Work
Single DB Curls 4x10 (5 each side)
Single DB Tricep Kickbacks 4x10 (5 each side)
Single KB Box Step-ups 4x10 (5 each leg)
Russian Twists 4x20
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 Twists