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

Scorpions

Pigeon Stretch

Lying Hamstring Stretch

Lying Glute Stretch

Specific Warm-up

2-3 Rounds

8 Barbell Windshield Wipers (VIDEO)

8 Barbell Good Mornings

Strength

Deadlift 5x3 @80-90%

FOCUS:

• Heavy triples to prepare for the 1-rep max next week

OPEN TIME OPTION:

• 14 minutes

CONTROLLED TIME OPTION:

• EMOM 4: 1 Deadlift, build to starting weight, Every 2 minutes for 10 minutes for the working sets of 3

Auxiliary Strength:

Alt. EMOM 12

10 Double KB Deadlift

8 Barbell Upright Rows

GO BEYOND Accessory Work

Double DB Bulgarian Squats 4x10 (5 each leg)