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

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-48:00 Transition to Auxiliary Strength

48:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Wall Scap Slides

Thread the needle

Inchworms

Groin Stretch

Specific Warm-up

3 Rounds

2 Strict Press

6 Double DB Bent Over Rows

Strength

Push:

Strict Press 6x2

Pull

Double DB Bent Over Rows 6x5

FOCUS:

• Going heavy with good technique to prepare for a 1-rep max in week 4

• Double DB Bent Over Rows balance out push/pull for shoulder health, strength your back

OPEN TIME OPTION:

• 18 minutes

CONTROLLED TIME OPTION:

• Every 90 seconds for 9. minutes for the strict press, Every 90 seconds for 9 minutes for the rows

Auxiliary Strength:

Alt. EMOM 8

12 Double DB Alternating Upright Rows (6 each arm)

30sec Max Push-ups

*hold both DBs, pull one up into an upright row then back down, pull the other one up into an upright row, 12 total reps, 6 each side

GO BEYOND Accessory Work

3 mile bike @recovery pace