0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Full Body Strength
20:00-32:00 Full Body Strength
32:00-43:00 Transition to Full Body Accessory Work
43:00-55:00 Full Body Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Up Dog to Down Dog with Calf Stretch
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Samson Stretch
Inchworms
Specific Warm-up
2-3 Rounds
10 Push-ups
10 Ring Rows
20 Flutter Kicks
Full Body Strength
Double DB Bench Press 4x8
KB Gorilla Rows Rows 4x10 (5 each arm)
Lying Leg Raises 4x12
FOCUS:
Upper Body and Core Strength
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Alt. EMOM 12: M1: Bench, M2: Rows, M3: Leg Raises
Full Body Accessory Work:
Double KB Deadlift 4x6
Single DB Curl to Press 4x6 each arm
Weighted Planks 4x40 seconds
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Every 3 minutes for 12 minutes complete all three movements