0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-43:00 Transition to Auxiliary Strength
43:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Front Rack Stretch
Ankle Mobility
Wall Quad Stretch
Infant Squats
Specific Warm-up
2-3 Rounds
8 Front Squats @empty barbell or very light weight
12 Lying Straight Leg Raises
Strength
Front Squat
2x5 @ 70%, 2x4 @ 75%, 2x3 @ 80%
FOCUS:
Starting this cycle heavy, overall focus for this cycle is improving muscular endurance
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 2:30 for 15 minutes
Auxiliary Strength:
Alt. EMOM 12
12 Double DB Lunges
12 Bench Dips
8 Barbell Upright Rows
JACKEDuary Day 1
50 Single DB Curls (25 each arm)
50 Single DB Tricep Kickbacks (25 each arm)