0:00-15:00 General/Specific Warm-up

15:00-25:00 Explanation and Demo of Full Body Strength

25:00-55:00 Full Body Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Forearm Strech

Scorpions

Thread the Needle

Infant Squats

Full Body Strength:

Weight Plate Lunges 6x12 (6 each leg)

Weight Plate Bus Drivers 6x24 (12 each way, VIDEO)

Double DB Curls 6x12

Plank Up Downs 6x12 (VIDEO)

Side Planks 6x35 seconds (15 seconds each side)

KB Side Bends 6x12 (6 each side)

FOCUS:

• Single Leg Strength, hold the plate in front of you or overhead

• Shoulder Muscular Endurance

• Bicep Strength

• Front and Side Core Work

• Increased reps from last week, try to keep the same weight for the higher rep range

OPEN TIME OPTION:

• 30 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 30: M1: Lunges, M2: Bus Drivers, M3: Curls, M4: Up Downs, M5: Side Planks, M6: Side Bends