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

Hip Openers

Samson Stretch

Ankle Mobility

Lying Glute Stretch

Specific Warm-up

3 Rounds

2 Back Squats + 4 Double KB Front Squats

Strength

Squat Complex: 5 sets

3 Back Squats @80-85% + 6 HEAVY Double KB Front Squats

FOCUS:

• This complex will be a combo of heavy lifting and increased time under tension

• Move right from squats into your KB squats with minimal rest

• These KBs should be challenging to get into the front rack if they are heavy enough, if you cannot effectively get them in the front rack then go with one KB or DB but make sure it is HEAVY in order to get the stimulus

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Every 3 minutes for 15 minutes

Auxiliary Strength:

Alt. EMOM 10

30sec Side Plank (15sec each side)

30sec Plate Ground to Overhead (VIDEO)

JACKEDuary Day 5

Barbell Reverse Curls 4x8

50 Banded Tricep Extensions