0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-40:00 Transition to Auxiliary Strength
40:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Scorpions
Glute Bridges
Hip Openers
Banded Lat Stretch
Specific Warm-up
2-3 Rounds
10 Russian KB Swings
10 KB Side Bends (5 each side)
Strength
Deadlift 5x6 @65-75%
FOCUS:
Building a base of strength endurance to work toward a 1-rep max in week 4
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Every 2:30 for 12:30
Auxiliary Strength:
Alt. EMOM 15
10 Single DB Bench Press (5 each arm)
10 Barbell Upright Rows
10/7 Calorie Bike
EQUIPMENT CONSIDERATIONS:
Start people on different movements if needed or 30sec Wall sit if you don't have enough bikes
GO BEYOND Accessory Work
HEAVY Russian KB Swings 5x6