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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to Auxiliary Strength

45:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Hip Openers

Samson Stretch

Standing Groin Stretch

Pigeon Stretch

Glute Bridges

Specific Warm-up

3 Rounds

10 Goblet Squats

10 KB Russian Twists (5 each way)

Strength

Front Squat

3x5 @70-75%

3x3 @77-82%

FOCUS:

• We will stay low rep for the most part in this cycle and build towards a 1-rep max in Week 6

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• Every 2:30 for 15 minutes

Auxiliary Strength:

Barbell Curls 5x10

Single DB Kickbacks 5x12 (5 each arm)

FOCUS:

• Upper body accessory work

• We will have one day each week with some type of bicep/tricep strength work in this phase

OPEN TIME OPTION:

• 10 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 10: M1: Curls, M2: Kickbacks

March Madness