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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to Auxiliary Strength

43:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Forearm stretch

Inchworms

Ankle Mobility

Specific Warm-up

2 Rounds

5 Infant Squats

Front Rack Stretch

Strength

15-minute time block

Work to Front Squat 3-rep max

FOCUS:

• Hit a new PR, let’s gooooooooo!!

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• N/A

Auxiliary Strength:

Alt. EMOM 12:

6 Barbell RDLs

8 Single DB Floor Press (4 each arm)

10 Single DB Reverse Flys (5 each arm)

FOCUS:

• Full Body Strength

GO BEYOND Accessory Work

30/20 Calories for time

*machine of your choice