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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-44:00 Transition to Auxiliary Strength

44:00-55:00 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

5 Pause Front Squats @empty barbell or light weight

20 Flutter Kicks

Strength

Front Squat

1x10 @65%, 1x8 @65%, 3x6 @70-75%

FOCUS:

• These rep ranges and percentages focus on improving strength endurance

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Every 3 minutes for 15 minutes

Auxiliary Strength:

Alt. EMOM 12

30sec MB Wall Sit Rotations (VIDEO)

10 Single DB Alt. Floor Press

10 Inverted Rows (VIDEO)

MOVEMENT SPECIFICS:

• Single DB Alt. Floor Press: Hold both DBs in the air, alternate arms each rep (5 each arm)

JACKEDuary Day 2

DB Sit-ups 5x5 (VIDEO)

*DB behind your neck, feet anchored