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

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-46:00 Transition to Auxiliary Strength

46:00-56:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Pigeon Stretch

Glute Bridges

Standing Groin Stretch

Infant Squats

Specific Warm-up

3 Rounds

30 second Wall Sit

30 second Front Plank

Strength

Front Squat Complex: 8 sets

Pause Front Squat + Front Squat @65% and build

FOCUS:

• Good depth, solid 3 second hold on the first rep, max speed back up, solid depth and good tempo on second rep

OPEN TIME OPTION

• 16 minutes

CONTROLLED TIME OPTION

• Every 2 minutes for 16 minutes

Auxiliary Strength:

Single DB Floor Press 5x10 (5 each arm)

Single KB Upright Row 5x10 (both hands on one KB)

SCORE: Weight for each movement

FOCUS:

• We did 12 reps last week, try to increase the weight for this week

OPEN TIME OPTION:

• 10 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 10: M1: Press, M2: Rows

March Madness