0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-34:00 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
Banded Pass Throughs
Banded Pull Aparts
Banded Lat Stretch
Shoulder Taps
Ring Rows
Specific Warm-up
2-3 Rounds
2 Bench Press + 4 Push-ups
3 Inverted Rows (VIDEO) + 6 Double DB Reverse Flys
Strength
Push Complex: 4 sets
3 Bench Press @80-85% + 10/8 Push-ups
Pull Complex: 4 sets
6 Inverted Rows + 8 Double DB Reverse Flys
FOCUS:
This complex will be a combo of heavy lifting and increased time under tension
Move right from bench into your push-ups with minimal rest
Move right form the Inverted Rows into your reverse flys with minimal rest
OPEN TIME OPTION:
14 minutes
CONTROLLED TIME OPTION:
Every 90 seconds for 6:00 for Push Complex, 2 minutes transition, Every 90 seconds for 6:00 for Pull Complex
Auxiliary Strength:
Alt. EMOM 12
10 Single DB Thrusters (5 each arm)
8 Barbell Bent Over Rows
JACKEDuary Day 1
50 V-ups