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

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-43:00 Transition to Auxiliary Strength

43:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Hang from Rig

Pec Stretch on Rig

Lat Stretch on Rig

Scorpions

Specific Warm-up

3 Rounds

10 Single DB Strict Press Press (5 each arm)

10 Alt. DB Bent Over Rows (5 each arm)

Strength

Strict Press

2x3

2x2

2x1

Alt. DB Bent Over Rows 6x10 (5 each arm)

FOCUS:

• Working to a 1-rep max on strict press with full range of motion and good form

• Pulling for back strength and to balance out push/pull ratio for shoulder health

• Both DBs start with arms fully extended, alternate arms with each rep

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• Alt. Every 1:15 for 12:30, use the interval clock…technically still 12 minutes, you will do your last set of pulls at the 11:15 mark

Auxiliary Strength:

Deadlift 5x3

Weighted Planks 4x30 seconds

FOCUS:

• Posterior chain and core strength

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION

• Every 1:30 for 7:30 for Deadlift, wait until the 8:00 mark then do 30 seconds work and 30 seconds rest for the planks

March Madness