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
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Up Dog to Child’s Pose
YTWs
Specific Warm-up
2-3 Rounds
10 Single DB Floor Press (5 each arm)
10 Single DB Reverse Flys (5 each arm)
Strength
Bench Press 5x3 @80-90%
Double DB Bent Over Rows 5x6
FOCUS:
Heavy triples to get ready for the 1-rep max next week
OPEN TIME OPTION:
14 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 4: 1 Bench Press, 3 Bent Over Rows, build to starting weights, Alt. EMOM 10: 3 Bench Press, 6 Double DB Bent Over Rows
Auxiliary Strength:
Alt. EMOM 12
30sec Max Sit-ups
30sec Max Push-ups
30sec Max Ring Rows
GO BEYOND Accessory Work
Superset: 5 sets
10 KB Goblet Squats
10 Supermans