0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-43:00 Transition to Endurance

43:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Lying Glute Stretch

Glute Bridges

Up Dog to Child’s Pose

Specific Warm-up

3 Rounds

6 Barbell Good Mornings

12 Alt. V-ups

Strength

Barbell Good Mornings 3x10

Barbell RDLs 3x8

FOCUS:

• Back, Core, Glute and Hamstring Strength

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• Every 2 minutes for 12 minutes

Endurance Prep

2-3 Rounds

100m Run

10 Scissor Kicks

10 Mountain Climbers

Endurance:

Every 3 minutes for 12 minutes

200m Run

30 Scissor Kicks (VIDEO)

40 Mountain Climbers

PACE GOAL: 2:00 or less, leaving 1 minute rest

FOCUS:

• Cardio intervals with negative rest

• Push hard to complete the work as fast as possible, rest and try to remain consistent on your time of completion each round

WEATHER CONSIDERATIONS:

• We did row on Monday so I would keep a run, 200yd shuttle inside