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

15:00-20:00 Transition to Auxiliary Strength

20:00-32:00 Auxiliary Strength

32:00-40:00 Transition to Cardio + Core

40:00-55:00 Cardio + Core

55:00-60:00 Cool-down

General Warm-up

3 rounds

10/10/10 Arm Circles (forward/backward/side to side)

Iron Crosses

Pigeon Stretch

Straight Arm Bicep/Shoulder Stretch on Rig

Lat Stretch on Rig

Specific Warm-up

3 Rounds

3 KB Chops each side

6 KB RDLs

Strength

4x10 KB Chops Right side (VIDEO)

4x10 KB Chops Left side

4x10 KB RDLs

FOCUS:

• Lower body and core accessory work

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 12

Cardio + Core:

5 Rounds

1:30 Machine of your choice @RPE 7

1:30 Rest

SCORE: N/A

PACE GOAL: Breath & Move

FEEL:

• Recovery

STRATEGY:

• Have fun

March Madness