0:00-12:00 General Warm-up

12:00-19:00 Explanation of Endurance Prep and Endurance

19:00-21:00 Transition to Endurance Prep

21:00-27:00 Endurance Prep

27:00-29:00 Transition to Endurance

29:00-55:00 Endurance

55:00-65:00 Cool-down

General Warm-up

Mobility:

5 Scorpions each side

5 Iron Crosses each side

Flexibility:

20-30 seconds each side Lying Glute Stretch

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lat Stretch on Rig

20-30 seconds each side Pec Stretch on Rig

20-30 seconds each side Standing Quad Stretch

20-30 seconds each side Calf Stretch on Rig

Movement:

10 Glute Bridges

20 Shoulder Taps

20 Line Hops

Specific Warm-up Prep:

3 Rounds

20 Line Hops

10 Air Squats

MANAGEMENT/FOCUS:

• Full body warm-up then some movements to get the legs ready for the Endurance test

Endurance Prep

Alt. EMOM 6

M1: 100m Run

M2: 20 seconds Single KB Hold each arm

M3: 30 seconds Bike

MANAGEMENT/FOCUS:

• Have people start on different movements and rotate through if you need to share equipment

Endurance

For Time

1 Mile Run

800m Single KB Carry @53/35

40/30 Calorie Bike

*break up however you want

SCORE: Time

FOCUS/STRATEGY:

• Format: you can break this up however you want…you could go straight through which would be the toughest, you can also break this up into rounds, for example: 4 Rounds of 400m Run, 200m Carry, 10/7 Calorie Bike

EQUIPMENT CONSIDERATIONS:

• No matter what format you choose you should be able to have 2-3 people share a Bike

• Use the Ski if you need to