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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-46:00 Transition to Auxiliary Strength

46:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

15 second Hang on Rig

Lat Stretch on Rig

Calf Stretch

Groin Stretch

Specific Warm-up

2-3 Rounds

6 Single Arm DB Bench Press (3 each arm)

6 Single DB Bent Over Rows (3 each arm)

4 KB Goblet Lateral Lunges (4 each leg)

Strength

Alt. EMOM 15:

10 Single Arm DB Bench Press (5 each arm)

10 Single DB Bent Over Rows (5 each arm)

10 KB Goblet Lateral Lunges (5 each leg)

FOCUS:

• Prep for the Big Three Total tomorrow

Auxiliary Strength:

Alt. EMOM 9

10 Russian KB Swings

10 KB Side Bends (5 each side)

10 YTWs

FOCUS:

• Prep for the Big Three Total tomorrow

GO BEYOND Accessory Work

100 Russian Twists (50 each way)