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

Lat Stretch

Pec Stretch

Specific Warm-up

3 Rounds

10 Single DB Strict Press (5 each arm)

10 Single DB Bent Over Rows (5 each arm)

Strength

Push

Work to Heavy Single on Bench Press

then, Max Reps at 80% of heaviest single

Pull

Single DB or KB Knee Supported Rows 5x2 each arm

FOCUS:

• Retest on Bench from 10/3

OPEN TIME OPTION:

• 16 minutes

CONTROLLED TIME OPTION:

• 8 minutes to reach a heavy single, 2 minutes to get your max rep set done, 1:00 transition, EMOM 5 for the rows

Auxiliary Strength:

Alt. EMOM 10

10 Double DB/KB Walking Lunges

10 Barbell Upright Rows

GO BEYOND Accessory Work

400m Walk with friends