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
Hip Openers
Inchworms
Kneeling Hip Flexor Stretch
Specific Warm-up
3 Rounds
10 KB Goblet Lunges
10 Hollow Rocks
Strength
Work to Back Squat 2-rep max
FOCUS:
Heavy weight for 2 reps with solid depth and technique
OPEN TIME OPTION:
14 minutes (includes warm-up to your bodyweight)
CONTROLLED TIME OPTION:
EMOM 4: 1-2 reps to build to first attempt which should be around 80%, then Every 2 minutes for 10 minutes (5 sets) to reach your 2-rep max
MEMBER SPECIFIC:
Use this formula to calculate your 1-rep max
Weight used x Reps = A
A x 0.0333 = B
Weight used + B = estimated max
Auxiliary Strength:
Alt. EMOM 12
30sec Max Push-ups
30sec Max Gorilla Rows (VIDEO)
30sec Max Double KB Front Squats
GO BEYOND Accessory Work
8 minute Run @recovery pace