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

15:00-20:00 Transition to Auxiliary Strength

20:00-35:00 Auxiliary Strength

35:00-43:00 Transition to Cardio + Core

43:00-55:00 Cardio + Core

55:00-60:00 Cool-down

General Warm-up

3 rounds

10/10/10 Arm Circles (forward/backward/side to side)

Straight Arm Bicep/Shoulder Stretch on Rig

Lat Stretch on Rig

Hang on Rig

Inchworms

Specific Warm-up

3 Rounds

10 Banded Bicep Curls

10 Banded Tricep pressdowns

10 Plank Up Downs

Strength

Barbell Curls 5x6

Banded Tricep Pressdowns 5x15

Weighted Planks 5x30 seconds

FOCUS:

• Upper body and core accessory work that is beneficial for strength, but also will not make you sore for the workout Saturday

OPEN TIME OPTION

• 15 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 15: M1: Curls, M2: Triceps, M3: Planks

Cardio + Core:

Every 2 minutes for 12 minutes for Quality

200m Run

Max MB Up and Overs with remaining time (VIDEO)

SCORE: N/A

PACE GOAL: Breath & Move

FEEL:

• Rest as needed on MB Up and Overs, not a day to push hard, relax and enjoy some fitness

STRATEGY:

• Have fun

FIT February Day 4

3 Rounds

2 minutes machine of your choice or run @RPE 6

1 minute Rest