0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to Full Body Strength
25:00-55:00 Full Body Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Inverted Toe Touches
Walking Hip Openers
Walking Straight Leg Marches
Lunge and Rotate
Wall Quad Stretch
Full Body Strength:
Bench Press 6x8
Double DB Bent Over Rows 6x8 (or Landmine Rows)
Heavy Russian KB Swings 6x8
MB Sit-ups 6x12
Prone Swimmers 6x12 (6 each side with 2-3 second hold, VIDEO)
FOCUS:
Upper, Lower and Core Accessory Work
OPEN TIME OPTION:
30 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 30: M1: Bench Press, M2: Rows, M3: Swings: M4: Sit-ups, M5: Swimmers