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

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-46:00 Transition to Auxiliary Strength

46:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Quad Stretch

Kneeling Hip Flexor Stretch

Iron Crosses

Ankle Mobility

Specific Warm-up

3 Rounds

10 Barbell Back Rack Lunges

20 Flutter Kicks

Strength

Back Squat 10x1 @85%

FOCUS:

• Build strength for 2-rep max in week 6

OPEN TIME OPTION:

• 16 minutes

CONTROLLED TIME OPTION:

• EMOM 6: 1-2 reps Back Squat, start at empty barbell and progress, EMOM 10 for working sets

MEMBER SPECIFIC:

• If you do not have a max then start with a weight you are 100% confident in for your first set and build from there as you can

• This is NOT max out day, it should be a heavyish weight across all 10 sets

Auxiliary Strength:

Alt. EMOM 10

30sec Weighted Planks

10 Single KB Box Step-ups

FOCUS:

• Grip and core strength

GO BEYOND Accessory Work

Every 2 minutes for 8 minutes

250/200m Row