0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Full Body Strength
20:00-35:00 Full Body Strength
35:00-45:00 Transition to Full Body Accessory Work
45:00-55:00 Full Body Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Front Rack Stretch
Lat Stretch on Rig
Calf Stretch on Rig
Lying Quad Stretch
Lying Glute Stretch
Kneeling Hip Flexor Stretch
Specific Warm-up
3 Rounds
10 Russian KB Swings
20 Shoulder Taps
Full Body Strength
Double KB Deadlift 5x8
Push-ups 5x16
Weighted Planks 5x35 seconds
FOCUS:
HIp dominant movement, push movement and core strength, push/pull ratio will be balanced out with the accessory work
Reps dropped on Deadlift, try to increase weight
Increased the volume on push-ups
Increased time on Weighted Planks
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 3 minutes for 15 minutes complete all three movements
Full Body Accessory Work:
Barbell Bent Over Rows 5x6
KB Goblet Squats 5x12
FOCUS:
Pull to balance out the push in the first section
Core and lower body strength endurance work
Reps dropped on Rows, try to increase weight
Reps decreased on squats, try to increase weight, go double KB if needed
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Rows, M2: Squats