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

Forearm stretch

Worlds greatest stretch

Ankle Mobility

Specific Warm-up

Progress to 75% of 1-rep max

Strength

15-minute time block

Front Squat 6x2

*recommend starting at 75% and building

FOCUS:

• Working on strength for the 3-rep max at the end of the cycle

Auxiliary Strength Prep

2-3 Rounds

3 Inverted Rows

6 Double DB Box Step-ups (6 each leg)

Auxiliary Strength:

5 Rounds For Quality

12 Inverted Rows

12 Double DB Step-ups (6 each leg)

PACE GOAL: 6-8 Rounds

FOCUS:

• Pulling and single leg strength

GO BEYOND Accessory Work

Prone Ys 3x10

Scarecrows 3x10