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
Wall Scap Slides
Straight Arm Bicep/Shoulder Stretch on Rig
Pec Stretch on Rig
Lat Stretch on Rig
Plank Up Downs (VIDEO)
Specific Warm-up
2-3 Rounds
5 Bench Press
6 Single DB Knee Supported Rows (3 each arm)
Strength
Bench Press
1x10 @60%, 1x8 @65%, 3x6 @70-75%
Single DB Knee Supported Rows
5x10 (5 each arm)
FOCUS:
These rep ranges and percentages focus on improving strength endurance
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Alt. Every 90 seconds for 15 minutes
Auxiliary Strength:
Alt. EMOM 12
12 Single Arm DB Upright Rows (6 each arm)
12 Single DB Lunges (6 each leg)
12 AbMat Sit-ups
JACKEDuary Day 5
Barbell Hip Thrust 4x12 (VIDEO)