0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio
20:00-30:00 Cardio
30:00-35:00 Transition to Strength
35:00-55:00 Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Forearm Strech
Scorpions
Thread the Needle
Infant Squats
Cardio:
Every 2 minutes for 10 minutes
100yd Shuttle Sprint inside or 100m run outside
FOCUS::
Hard intervals then recover
Should be around 45 seconds or less of work
Strength:
Single DB Strict Press 5x12 (6 each arm)
Gorilla Rows 5x12 (6 each arm, VIDEO)
Single DB Floor Press 5x12 (6 each arm)
Single KB Upright Row 5x12 (both hands on one KB)
FOCUS:
Upper body accessory work
We will stick with these movements for this phase and progress towards heavier weight
OPEN TIME OPTION:
20 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 20: M1: Strict Press, M2: Gorilla Rows, M3: Floor Press, M4: Upright Rows
March Madness