0:00-10:00 General Warm-up
10:00-12:00 Explanation of Endurance Prep
12:00-18:00 Endurance Prep
18:00-25:00 Explanation of Endurance, make sure they understand the format
25:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
2 Rounds
3-5 each way Iron Crosses
3-5 each way Scorpions
20-30 seconds Childs Pose
20-30 seconds each side Pec Stretch on Rig
10yd Walking Lunge and Rotate
10yd Alternating Groin Stretch
10yd Walking Inverted Toe Touches
10yd Walking Quad Stretch
—then—
2 Rounds
15-20 second Hang From Rig
30 second Front Plank
MANAGEMENT:
Focus on making sure pecs, low back, hamstrings and lats are loose and ready to go
Endurance Prep
3-4 Rounds
8 Ring Rows
8 Plate Lunges
6 Push-ups
12 Plate Russian Twists
Endurance
4 Rounds
7 minutes
20 Ring Rows
20 Plate Lunges
20 Push-ups
40 Plate Russian Twists (20 each way)
—rest for remaining time in the 7 minutes—
SCORE: time for each round
PACE: Interval Mindset…push hard to complete all movements, then recover
FOCUS/STRATEGY:
Ring Rows: the more parallel you get to the ground, the more difficult these are, you can also elevate your feet on a box or bench, make sure your whole body moves as a unit, core tight, rings all the way to chest, full extension before next rep
Plate Lunges: hold the plate wherever you want, stay up tall, back knee gently touches the ground, focus keeping your whole front foot in contact with the ground, drive through your heel to stand
Push-ups: chest to deck, full lockout at the top, break into 5 reps with quick rest in order to stay more consistent from round to round
Plate Russian Twists: feet crossed and off the ground, get a full rotation and touch the plate to the ground