0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength Endurance
20:00-31:00 Strength Endurance
31:00-42:00 Transition to Auxiliary Strength
42:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
2-3 rounds
Standing Leg Swings
Quad Stretch
Samson Stretch
Straight Arm Bicep/Shoulder Stretch on Rig
Specific Warm-up
2 Rounds
8 KB Goblet Squats
8 Single DB Curls (4 each side)
8 Single DB Floor Press (4 each side)
Tabata Challenge
KB Goblet Squats @53/35
Single DB Curls (alternate arms each round)
Single DB Floor Press (alternate arms each round)
*20sec of work/10sec of rest, do 6 rounds of the same movement, then rest 1 minute in between movements
FOCUS:
Light weight muscular endurance
Keep track of your total reps per movement and your total reps overall
MEMBER SPECIFIC:
Choose a weight that allows you to stay consistent across all sets
Auxiliary Strength
10 Rounds For Quality
10 Gorilla Rows (VIDEO) @53/35
10 Push-ups
BEGINNER: 26/18, Knees or Hands Elevated Push-ups
SCALED: 35/26, Knees or Hands Elevated Push-ups
Rx+: 70/53, 10 Hand Release Push-ups
GO BEYOND Accessory Work
800m Run or 1,000/800m Row @recovery pace