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

15:00-20:00 Transition to Strength

20:00-30:00 Strength

30:00-40:00 Transition to Auxiliary Strength

40:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Glute Bridges

Lying Glute Stretch

Band Pull Aparts

Band Lat Stretch

Specific Warm-up

3 Rounds

10 Barbell Good Mornings

10 Barbell Windshield Wipers

Strength

Alt.EMOM 10

3 Deadlift @80%

1 Deadlift @90%

FOCUS:

• Strength for 2-rep max test next week

OPEN TIME OPTION

• N/A

CONTROLLED TIME OPTION

• As is

Auxiliary Strength:

Alt. EMOM 15

4 Strict Pull-ups

8 Single DB Box Step-ups @50/35, 24/20”

12 Hollow Rocks

GO BEYOND Accessory Work

1,000/800m Row @recovery pace