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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-44:00 Transition to Auxiliary Strength

44:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Ankle Mobility

Pigeon Stretch

Iron Crosses

Samson Stretch

Specific Warm-up

2-3 Rounds

30sec Side Planks (15sec each side)

10 Back Squats @empty barbell

Strength

Back Squat

1x8 @65%, 2x6 @70-75%, 2x4 @80-85%

FOCUS:

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

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Every 3 minutes for 15 minutes

Auxiliary Strength:

Alt. EMOM 10

8 Double DB Bulgarian Squats (4 each leg)

8 Double DB Push-up to Row

GO BEYOND Accessory Work

50 Plate Sit-ups