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
PVC Pass Throughs
PVC Around the Worlds
PVC Good Mornings
PVC Lat Stretch
Calf Stretch on the Rig
inverted Toe Touches
Specific Warm-up
10 Deadlift @30-40%
20 Flutter Kicks
8 Deadlift @40-50%
20 Flutter Kicks
6 Deadlift @50-60%
20 Flutter Kicks
Strength
Deadlift 1-rep Max
FOCUS:
LFT HVY SHT 💪
OPEN TIME OPTION:
18 minutes
CONTROLLED TIME OPTION:
EMOM 6: 2-3 reps to build in weight, Every 3 minutes for 12 minutes for your max attempts
NO BARBELL OPTION:
Double KB Deadlift 6x6
Reps dropped, try to increase weight
Accessory Work
Empty Barbell Curls 4x20
Empty Barbell Skull Crushers 4x15
Hanging Knee Raises 4x12
FOCUS:
Biceps, Shoulders Single Leg and Core Strength
WORK/REST RATIO:
Alt. EMOM 12: M1: Curls, M2: Crushers, M3: Knee Raises