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
Pigeon Stretch
Quad Stretch
Forearm Stretch
Lat Stretch
Specific Warm-up
3 Rounds
30sec Front Plank
8 Front Squats @empty barbell
Olympic Lifting
15 minutes
Build to Front Squat 1-rep Max
FOCUS:
New PR with good technique
Auxiliary Strength:
Alt. EMOM 12
2-4 Strict Pull-ups
10 Single DB Push Press (5 each arm)
MEMBER SPECIFIC:
Pull-up Negatives (VIDEO) or Banded Pull-ups as needed
GO BEYOND Accessory Work
50/40 Calorie Row @recovery pace