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

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-42:00 Transition to Auxiliary Strength

42:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

PVC Pass Throughs

PVC Around the Worlds

PVC Lat Stretch

PVC Overhead Squats

Specific Warm-up

3 Rounds

4 Single KB/DB Goblet Squats (2 each arm)

6 KB/DB Sit-ups

Strength

Back Squat

1-rep max

FOCUS:

• Work to Back Squat 1-rep max with good depth and technique

Auxiliary Strength:

Every Minute on the Minute for 13 minutes

4 Push-up to Row (2 each arm, VIDEO)

6 Russian KB Swings

FOCUS:

• Full body strength endurance

• Focus on quality movement

• Go heavy on the swings

March Madness