0:00-15:00 General/Specific Warm-up
15:00-17:00 Transition to Core Work
17:00-25:00 Core Work
25:00-31:00 Transition to Endurance
31:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Front Rack Stretch
Up Dog
Hip Openers
Samson Stretch
Core Work
Alt. EMOM 8
30 seconds Wall Sit Rotations (VIDEO)
30 seconds Bench Crunches (VIDEO)
Endurance Prep
10/6 Calorie Bike
8 Single DB Lunges
6 Renegade Rows
Endurance:
Alt. EMOM 24
12/8 Calorie Bike
10 Single DB Lunges
8 Renegade Rows (4 each arm, VIDEO)
FOCUS:
Full Body Strength and Fitness
Breathe, move, focus on quality reps