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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to Auxiliary Strength

45:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Inchworms

Kneeling Hip Flexor Stretch

Specific Warm-up

3 Rounds

30sec Wall Sit

30sec Dead Bugs

Strength

Back Squat 5x5 @70-75%

FOCUS:

• Building strength for the 2-rep max in week 6

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• EMOM 5: 1-3 reps Back Squat, start at empty barbell and progress, Every 2 minutes for 10 minutes for working sets

MEMBER SPECIFIC:

• If you do not have a max then start with a weight you are 100% confident in for your first set of 5 and build from there as you can

Auxiliary Strength:

Alt. EMOM 10

10 Barbell Back Rack Lunges (5 each leg)

10 Single KB Upright Rows

FOCUS:

• Single Leg strength, pulling strength

GO BEYOND Accessory Work

800m run @recovery pace