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

15:00-20:00 Transition to Strength

20:00-55:00 Strength

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Up Dog to Down Dog

Kneeling Hip Flexor Stretch

Wall Quad Stretch

Specific Warm-up

Progress to starting weight

Lower Body Strength

Deadlift

8x2 @70-90%

FOCUS:

• Build to a heavy double, good prep for 5-rep max test next week

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Every 90 seconds for 12 minutes (8 sets)

MEMBER SPECIFIC:

• If you do not know your max start with a weight you are 100% confident with and build

Upper Body Strength

Bench Press

8x2 @75-90%

Gorilla Rows (VIDEO)

4x10 (5 each arm)

FOCUS:

• Work to heavy double, good prep for 5-rep max test next week

• Reps dropped on the rows, increase weight from last week

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• EMOM 12: minutes 1-8: bench press, 9-12: gorilla rows

MEMBER SPECIFIC:

• If you do not know your max start with a weight you are 100% confident with and build

GO BEYOND Accessory work (optional)

KB/DB Goblet Lateral Lunges 5x8 (4 each side)

KB/DB Side Bends 5x8 (4 each side)