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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-44:00 Transition to Auxiliary Strength

44:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Glute Bridges

Hip Openers

Lying Hamstring Stretch

Specific Warm-up

2-3 Rounds

30sec Side Plank (15sec each side)

5 Barbell RDLs

Strength

Deadlift 5x5 @70-80%

FOCUS:

• Building a base of strength endurance to work toward a 1-rep max in week 4

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Every 3 minutes for 15 minutes

Auxiliary Strength:

Alt. EMOM 12

12 Single DB Knee Supported Rows (6 each arm)

10 Single DB Floor Press (5 each arm)

8 Barbell Box Step-ups (4 each leg)

*use whatever you are stepping up on for the knee supported rows

GO BEYOND Accessory Work

5 minute bike @recovery pace