0:00-7:00

1) GENERAL WARM-UP:

3 Rounds:

Rig Lat Stretch x 15 seconds each side

Rig Pec Stretch x 15 seconds each side

Standing Tricep Stretch x 15 seconds each side

—then—

3 Rounds

20 x Shoulder Taps (VIDEO)

20 x Hollow Flutter Kicks (VIDEO)

7:00-10:00

Transition and Explanation of Major Strength

10:00-23:00

2) Major Strength:

Warm-up for both movements (3 minutes)

—then—

Alternating Every Minute on the Minute for 10 minutes (5 sets each):

Barbell Bench Press x 12 @55% and build (light to moderate...focus on depth, technique...the basics of the movement)

Single DB Knee Supported on box/bench Rows x 6 each arm (build in weight)

*this is the start of a linear progression...higher reps/lower weight to lower reps/higher weight

23:00-28:00

Rest/transition to next section

28:00-40:00

3) Auxiliary Strength:

Alternating Every Minute on the Minute for 12 minutes (4 sets each):

Double DB Curls x 12 (build in weight)

Single DB Tricep Kickbacks x 6 each arm (build in weight)

Russian Twists x 20 (10 each way, VIDEO, same weight for all)

40:00-45:00

Transition to rower

45:00-52:00

4) Conditioning Test:

500m Row for time

*enough time for multiple people to get through

52:00-55:00

Clean up/Scores on board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Straight Arm Stretch on rig x 20 seconds each side

Calf Stretch x 20 seconds each side

Pigeon Stretch x 20 seconds each side