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

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-45:00 Transition to Auxiliary Strength

45:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Wall Scap Slides

Thread the needle

Scorpions

Specific Warm-up

3 Rounds

10 Russian KB Swings

20 Flutter Kicks

Strength

Deadlift 5x5 @70-75%

FOCUS:

• Building strength to work towards a 2-rep max in week 6

OPEN TIME OPTION:

• 16 minutes

CONTROLLED TIME OPTION:

• EMOM 6: 1-2 reps to build towards starting weight, Every 2 minutes for 10 minutes for working sets

MEMBER SPECIFIC:

• I would focus on single reps instead of touch n’ go, helps them learn to brace each rep when starting from the ground

Auxiliary Strength:

3 Rounds For Quality

30 Russian Twists (15 each way)

100m Double KB Farmer’s Carry

GO BEYOND Accessory Work

30/24 Calorie Ski

60 Scissor Kicks (VIDEO)