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

15:00-20:00 Transition to Strength

20:00-14:00 Strength

34:00-43:00 Transition to Auxiliary Strength

43:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Pigeon Stretch

Banded Lateral Walks

Band Pull Aparts

Band Lat Stretch

Specific Warm-up

2 Rounds

10 Barbell Good Mornings @empty barbell

30sec Front Plank

Strength

Work to Deadlift 2-rep max

FOCUS:

• Heavy 2-rep with solid technique

OPEN TIME OPTION

• 14 minutes

CONTROLLED TIME OPTION

• EMOM 6: 1-2 reps to progress to starting weight around 80%, then Every 2 minutes for 8 minutes (4 sets) to reach 2-rep max

MEMBER SPECIFIC:

• Control the weight, don’t get a hard core bounce going into the second rep

Auxiliary Strength:

Alt. EMOM 12

10 Single KB Sumo Deadlift High Pulls

10 Single KB Shoulder to Overhead (5 each arm)

10 KB Side Bends (5 each side)

GO BEYOND Accessory Work

Double DB Reverse Flys 5x10