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
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 AbMat Sit-ups
SCORE: N/A
PACE GOAL: Breath & Move
FEEL:
Rest as needed on Sit-ups, this is more for quality then a score
STRATEGY:
Have fun
WEATHER CONSIDERATIONS:
Sub in 250m Row if needed because of weather
FIT February Day 4
3 Rounds
2 minutes machine of your choice or run @RPE 6
1 minute Rest