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

15:00-20:00 Transition to Auxiliary Strength

20:00-35:00 Auxiliary Strength

35:00-43:00 Transition to Accessory Work

43:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

Wall Scap Slides

Thread the needle

Iron Crosses

Pigeon Stretch

Specific Warm-up

3 Rounds

6 Double KB Front Squats

8 Side to Side Knee Raises (VIDEO)

Auxiliary Strength

Alt. EMOM 15

12 Double KB Front Squats

30sec Weighted Plank (VIDEO)

12 Side to Side Knee Raises

FOCUS:

• Lower body and core strength endurance

Accessory Work:

Alt. EMOM 12

10 Single DB Bench Press (5 each arm)

10 Single DB Knee Supported Rows (5 each arm)

GO BEYOND Accessory Work

4 mile bike @recovery pace