0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-34:00 Strength
34:00-43:00 Transition to Auxiliary Strength
43:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Up Dog
Pigeon Stretch
Scorpions
Specific Warm-up
3 Phases of Turkish Get-up: 2-3 reps of each movement each side
Strength
14-minute time block
Work to Heavy Turkish Get-up on each side
FOCUS:
Hit a new PR with solid technique
OPEN TIME OPTION:
14 minutes
CONTROLLED TIME OPTION:
EMOM 14: switch hands each minute
Auxiliary Strength:
Every 2 minutes for 12 minutes
Work to heavy complex on each side
5 KB Hang Cleans + 5 KB Front Squats
GO BEYOND Accessory Work
Single DB Floor Press 4x6 each arm
Single DB Curls 4x6 each arm