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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to Auxiliary Strength

43:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Glute Bridges

Pigeon Stretch

Up Dog

Specific Warm-up

2-3 Rounds

10 Barbell RDLs

10 Hollow Rocks

Strength

Deadlift

1x10 @60%, 1x8 @65%, 3x6 @70-75%

FOCUS:

• These rep ranges and percentages focus on improving strength endurance

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Every 3 minutes for 15 minutes

Auxiliary Strength:

Alt. EMOM 12

30sec Lying Heel Touches (VIDEO)

10 Double DB Curl to Press

JACKEDuary Day 1

50 Bench Dips

50 Ring Rows

*break up however you want