0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

10 x Empty Barbell Back Squats

10 x Empty Barbell Push Press

10 x Empty Barbell Bent Over Rows

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

“Turkey GAINZ Gauntlet”

1) 50 x Back Squat

225/155, 185/125, 155,105, 135/95, 115/75, 95/65, 75/55, 65/45, 45/35

*choose starting weight you think you can get around 10 reps, do max reps, lower weight, do max reps, lower weight, continue this until you reach 50 reps

2) 50 x Bench Press

225/155, 185/125, 155,105, 135/95, 115/75, 95/65, 75/55, 65/45, 45/35

*choose starting weight you think you can get around 10 reps, do max reps, lower weight, do max reps, lower weight, continue this until you reach 50 reps

3) 50 x Deadlift

225/155, 185/125, 155,105, 135/95, 115/75, 95/65, 75/55, 65/45, 45/35

*choose starting weight you think you can get around 10 reps, do max reps, lower weight, do max reps, lower weight, continue this until you reach 50 reps

4) 50 x Barbell Bent Over Rows

225/155, 185/125, 155,105, 135/95, 115/75, 95/65, 75/55, 65/45, 45/35

*choose starting weight you think you can get around 10 reps, do max reps, lower weight, do max reps, lower weight, continue this until you reach 50 reps

5) 50 x Barbell Rollouts

*in as few sets as possible

This should be a pretty fun one :). I would set up stations, get people in groups and treat it like a waterfall. Person 1 finishes all the back squat then moves to bench press while person 2 starts on back squat, etc.

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Foam Roll and Stretch in that order