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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to Auxiliary Strength

45:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Wall Scap Slides

Band Pull Aparts

Thread the Needle

Childs Pose

Specific Warm-up

2-3 Rounds

5 Double DB Strict Press

5 Double DB Reverse Flys

Strength

Push Complex: 5 sets

3 Bench Press + 6 Single DB Push Press (3 each arm)

Pull

Double DB Reverse Flys 5x8

FOCUS:

• Build a base in strength endurance to build towards a 1-rep max in week 4

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Every 2 minutes for 10 minutes for the push complex, then EMOM 5 for the pull sets

Auxiliary Strength:

Alt. EMOM 10

30sec Max Push-ups

30sec Max Inverted Rows (VIDEO)

GO BEYOND Accessory Work

1,000/800m Row or Ski @recovery pace