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

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-41:00 Transition to Auxiliary Strength

41:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

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

Wall Scap Slids

Straight Arm Shoulder/Bicep Stretch on Rig

Lat Stretch on Rig

Specific Warm-up

2-3 Rounds

8 Bench Press @empty barbell or very light weight

6 Double DB Top Down Bent Over Rows

Strength

Bench Press

2x5 @70%, 2x4 @75%, 2x3 @80%

Double DB Top Down Bent Over Rows (VIDEO)

6x6 (3 each arm)

FOCUS:

• Starting this cycle heavy, overall focus for this cycle is improving muscular endurance

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 12: Bench Press in the first minute, Rows in the second minute

Auxiliary Strength:

Alt. EMOM 15

15 AbMat Sit-ups

12 KB Goblet Squats

3 Pull-up Negatives (VIDEO)

*if needed you can do 5 Ring Row Negatives…pull up to the rings, 5 second lowering back down

JACKEDuary Day 4

Double DB Chest Flys 4x8

Double DB Reverse Flys 4x8