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

15:00-20:00 Transition to Cardio

20:00-30:00 Cardio

30:00-40:00 Transition to Auxiliary Strength

40:00-56:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Up Dog to Down Dog with calf stretch

Lying Hamstring Stretch

Lying Quad Stretch

Samson Stretch

Specific Warm-up

3 Rounds

12 Calf Raises

24 Mountain Climbers

Cardio

Every 2 minutes for 10 minutes

200m Run

FOCUS:

• Interval based conditioning

• Work to Rest Ratio should be pretty similar

• The run should take no longer than 1:15

WEATHER CONSIDERATIONS

• If the weather is bad or too cold then change to machine of your choice for 1 minute of work and 1 minute of rest for 5 rounds

Auxiliary Strength:

Barbell Curls 4x8

Single DB KickBacks 4x8 (4 each arm)

Plate Holds 4x35 seconds

Plate Russian Twists 4x30 (15 each way)

SCORE: weight for each movement

FOCUS:

• Reps dropped on curls and kickbacks, see if you can increase weight

• Time increased on the plate holds to build grip strength endurance

OPEN TIME OPTION:

• 16 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 16: M1: Curls, M2: Kickbacks, M3: Holds, M4: Twists

March Madness