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

15:00-20:00 Transition to Auxiliary Strength

20:00-35:00 Auxiliary Strength

35:00-45:00 Transition to Accessory Work

45:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

PVC Pass Throughs

PVC Around the Worlds

PVC Good Mornings

Shoulder Taps

Specific Warm-up

3 Rounds

4 Single Arm, Single Leg KB RDLs ( 2 each leg)

4 Single Arm DB Bench Press (4 each arm)

4 Single Arm KB Bent Over Rows (4 each arm)

Auxiliary Strength

Alt. EMOM 15:

8 Single Arm, Single Leg KB RDLs (4 each leg)

8 Single DB Bench Press (4 each arm)

8 Single KB Bent Over Rows (4 each arm)

FOCUS:

• Full body single arm/single leg strength

Accessory Work:

Alt. EMOM 10

30sec Banded Curls

30sec Banded Tricep Pressdowns

GO BEYOND Accessory Work

5x8 HEAVY Russian KB Swings