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

Ankle Mobility

Infant Squats

Glute Bridges

Down Dog with Calf Stretch

Specific Warm-up

2-3 Rounds

10 Plank Up Downs

8 Back Squats @empty barbell

Strength

Back Squat

5x3 @80-90%

FOCUS:

• Heavy triples to get ready for the 1-rep max next week

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Every 3 minutes for 15 minutes

Auxiliary Strength:

Alt. EMOM 10

8 Barbell Back Rack Lunges (4 each leg)

8 Double DB Curl to Press

GO BEYOND Accessory Work

500m, 400m, 300m, 200m Row

1 to 1 work to rest ratio (rest as long as it takes you to complete the distance)