0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-50:00 Strength
50:00-60:00 Cool-down
General Warm-up
3 rounds
Standing Groin Stretch
Pec Stretch on the Rig
Standing Tricep Stretch
Hip Openers
Specific Warm-up
1-2 Rounds
4-6 reps of each movement to select starting weight
Strength
5x8 Double DB Lunges (4 each leg)
5x8 Double DB Bench Press
5x8 Double DB Bent Over Rows
5x8 T-Spine Rotations (4 each way, VIDEO)
5x8 Seated Good Mornings (VIDEO)
5x8 KB Side Bends (4 each side)
FOCUS:
Full body strength day
You can build across the 5 sets or select a weigh to use for all sets
OPEN TIME OPTION
30 minutes
Do all sets of lunges, then alternate back and forth push/pull for the upper bod sets, then rotate through all of the core movements
CONTROLLED TIME OPTION
Alt. EMOM 30: M1: Lunges, M2: Bench Press, M3: Rows, M4: T-Spine, M5: Seated Good Mornings, M6: Side Bends
March Madness