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

15:00-24:00 Static Strength

24:00-35:00 Transition to Endurance

35:00-55:00 Endurance

55:00-60:00 Cool-down/Accessory Work

General Warm-up

3 rounds

Forearm Stretch

Front Rack Strech

Lat Stretch on Rig

Kneeling Hip Flexor Stretch

Straight Leg Marches in place

Static Strength

Alt. EMOM 9

40sec Wall Sit

20sec Push-up Bottom Hold (VIDEO)

20sec Ring Row Hold (VIDEO)

FOCUS:

• Static strength is a great way to understand body position, bracing your core and get the muscles fully engaged in each movement

Endurance Prep

2-3 Rounds

10/7 Calorie Bike

8 AbMat Sit-ups

6 Plate Ground to Overhead

Endurance:

Every 4 minutes for 20 minutes

15/11 Calorie Bike

15 AbMat Sit-ups

15 Plate Ground to Overhead (VIDEO)

SCORE: Time for each of the 5 rounds

FOCUS:

• Choose a challenging plate weight for the ground to overhead

• Interval fitness…the goal is to push hard to complete the work in 2:30 to 3:00, which leaves 1:00-1:30 rest

PARTNER OPTION:

• Partner AMRAP 20

• 30/21 Calorie Bike

• 30 AbMat Sit-ups

• 30 Plate Ground to Overhead

JACKEDuary Day 3

Single DB Overhead Tricep Extensions 4x12

Double DB Reverse Flys 4x12