0:00-12:00 General Warm-up
12:00-15:00 Explanation of Endurance Prep
15:00-20:00 Endurance Prep
20:00-25:00 Explanation of Endurance
25:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10yd Walking Alternating Toe Touches
10yd Walking Quad Stretch
10yd Walking Hip Openers
10yd Alternating Groin Stretch
10yd High Knees
10yd Butt Kicks
—then—
2 Rounds
10 Russian KB Swings
10 KB Bent Over Rows (5 each arm)
10 Single KB Thrusters (both hands on one KB)
MANAGEMENT:
Good full body stretch, then get the KBs out to go through the priming movements
Endurance Prep
3 Rounds
8 Double KB Deadlift
6 Single KB Upright Row
4 Single DB Thrusters (2 each arm)
100m Jog
Endurance
Partner or Individual AMRAP 30
40 Double KB Deadlift
400m Run
40 Single KB Upright Rows (two hands on one KB)
400m Run
40 Single DB Thrusters
400m Run
SCORE: Rounds + Reps
FOCUS/STRATEGY:
Deadlift: 10 reps, quick rest, repeat, the weight should be light to moderate so you should be able to string some reps together
Run: RPE of 5-6, this is a long slow distance pace, breath and move
Single KB Upright Rows: 10 reps, quick rest, repeat, the weight should be light to moderate so you should be able to string some reps together
Thrusters: light to moderate weight, 10 one on side, rest, then the other side, repeat one more time
WEATHER CONSIDERATIONS:
The Run is a good stimulus for this one so try to keep it if you can or move to a 300yd shuttle if possible although we did that on Wednesday
If you need to modify then 500/450/400m Row would be best