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

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-45:00 Transition to Auxiliary Strength

45:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Hip Openers

Banded Lateral Walks

Glute Bridges

Lying Glute Stretch

Specific Warm-up

3 Rounds

3 Deadlift

30sec Side Plank (15sec each side)

Strength

Deadlift Strength Cluster: 4 sets

1 rep every 20 seconds for 2 minutes (7 reps) @70, 72, 75, 77%

—2 minutes rest between rounds—

*reps at 0:00, 0:20, 0:40, 1:00, 1:20, 1:40, 2:00

FOCUS:

• Strength Clusters allow you to lift a weight for a certain amount of reps that you normally would not be able to do if the reps were connected. For today this is 7 reps at 70-77% as singles instead of 7 connected reps

Auxiliary Strength:

Alt. EMOM 10

5 Barbell Strict Press

10 Plank Rows (5 each arm, VIDEO)

FOCUS:

• Upper body/Core Accessory Work

JACKEDuary Day 5

Barbell Hip Thrust 4x10 (VIDEO)