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

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-46:00 Transition to Auxiliary Strength

46:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Up Dog to Child’s Pose

Lying Glute Stretch

Glute Bridges

Kneeling Hip Flexor Stretch

Specific Warm-up

2-3 Rounds

5 Deadlift @40-60%

30sec Front Plank

Strength

Deadlift

2x5 @65-70%, 2x4 @70-75%, 2x3 @75-80%

FOCUS:

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

OPEN TIME OPTION:

• 18 minutes

CONTROLLED TIME OPTION:

• Every 3 minutes for 18 minutes

Auxiliary Strength:

Alt. EMOM 10

10 KB RDLs

30 Scissor Kicks (VIDEO)

JACKEDuary Day 5

Plate Holds 4x30sec (VIDEO)

50 Barbell Wrist Curls @45/35 (VIDEO)