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
Below Knee Pause Deadlift
12x1 @65% and build
FOCUS:
Solid, braced core, neutral spine, 3-second pause just below knee, SPEED to lockout, controlled back down
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
EMOM 12
MEMBER SPECIFIC:
If you do not know your max start with a weight you are 100% confident with and build
Upper Body Strength
Pause Bench Press
8x1 @70% and build
Gorilla Rows (VIDEO)
4x12 (6 each arm)
FOCUS:
3-second pause just on chest, stay tight, SPEED on the way back up
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)
3x500m Row on 2 minutes rest