0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-44:00 Transition to Endurance
44:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Pigeon Stretch
Lying Glute Stretch
Glute Bridges
Infant Squats
Front Planks
Specific Warm-up
2-3 Rounds
6 Pause KB Goblet Squats
12 KB Side Bends (6 each side)
Strength
15 minutes
Work to Front Squat 1-rep Max
FOCUS:
Good depth, beat that PR!
Endurance Prep
2-3 Rounds
6 AbMat Sit-ups
12 Plate Hops
6 Wall Balls
Endurance:
4 Rounds For Time
20 AbMat Sit-ups
40 Plate Hops
20 Wall Balls @20/14
SCORE: Time
PACE GOAL: 9:00-11:00
FEEL:
Zero to 100
Send it early and fight to hang on in the later rounds
STRATEGY:
Fast, steady pace on sit-ups
Steady pace on Plate Hops
Breathe at the top on wall balls, no more than two sets
This is all about moving fast while controlling your heart rate and breathing
BEGINNER:3 Rounds, Line Hops, MB Thrusters @10/8
SCALED: 14/10
Rx+: 40 Double Unders