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

46:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Straight Arm Bicep/Shoulder Stretch on Rig

Thread the needle

Child’s Pose

Specific Warm-up

3 Rounds

10 Barbell Strict Press @emtpy barbell

3 Pull-up negatives

Strength

Push

Work to Bench Press 2-rep max

Pull

Work to Weighted Strict Pull-up 1-rep max

FOCUS:

• Push/Pull Strength test

OPEN TIME OPTION:

• 16 minutes

CONTROLLED TIME OPTION:

• 10 minutes to reach Bench Press 2-rep max, 6 minutes to reach weighted strict pull-up 1-rep max

MEMBER SPECIFIC

• If they can’t do weighted, this is a good day to get their first strict pull-up or kipping pull-up

Auxiliary Strength:

Alt. EMOM 9

8 Double DB Curls

8 Single DB Overhead Tricep Extensions

16 Lying Straight Leg Raises

GO BEYOND Accessory Work

50 Ring Rows