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

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-47:00 Transition to Auxiliary Strength

47:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Thread the needle

Scorpions

Straight Arm Bicep/Shoulder Stretch on Rig

Standing Tricep Stretch

Single DB Push-up to Row

Specific Warm-up

3 Rounds

3 Bench Press

3 Barbell Bent Over Rows

Strength

Bench Press 4x6 @73-77%

Barbell Bent Over Rows 4x6

Double DB Chest Flys 3x12

Ring Rows 3x12

FOCUS:

• Moderate rep range that will help prepare for the rep max in week 7

• Bent Over Rows to balance out the push/pull ratio for back strength and shoulder health

• Accessory push/pull work

OPEN TIME OPTION:

• 18 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 8 for bench and rows, 2 minutes transition, Alt. EMOM 6 for flys and ring rows

Auxiliary Strength:

Every 2 minutes for 8 minutes (4 sets)

Back Squats

2x8 @60-65%

2x6 @65-70%

FOCUS:

• Accessory for Front Squat

JACKEDuary Day 4

50 Single Arm, Single Leg V-ups

50 Heel Touches (VIDEO)