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 Lat Stretch
Banded Tricep Stretch
Banded Overhead Squats
Infant Squats
Specific Warm-up
2-3 Rounds
10 Single KB Suitcase Deadlift (5 each arm)
10 Lying Leg Raises
Full Body Strength Main Lift
Deadlift 5x2 @80-90%
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
Barbell Reverse Curls 4x8
Single DB Lateral Raises 4x8 (4 each side)
Single KB Bulgarian Squats 4x8 (4 each leg)
Reverse Crunches 4x12
FOCUS:
Biceps, Shoulders Single Leg and Core Strength
Switching up the movements this week for variety
WORK/REST RATIO:
Recommend doing an Alt. EMOM 8 for the Curls and Raises, then Alt. EMOM 8 for Bulgarians and Crunches