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

15:00-20:00 Transition to Core Strength

20:00-38:00 Core Strength

38:00-48:00 Transition to Endurance

48:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 rounds

Lying Quad Stretch

Lying Hamstring Stretch

Scorpions

Kneeling Hip Flexor Stretch

Inchworms

Specific Warm-up

1-2 Rounds

3 Hollow Rocks + 6 Lying Leg Raises + 12 Heel Touches

5 Empty Barbell Good Mornings + 5 Empty Barbell RDLs + 10 Supermans

Core Complexes

3 sets of each

Front Side Complex: 10 Hollow Rocks + 20 Lying Leg Raises + 40 Heel Touches (VIDEO)

Back Side Complex: 10 Empty Barbell Good Mornings + 10 Empty Barbell RDLs + 20 Supermans

FOCUS:

• Abs…preparing for summer :)

OPEN TIME OPTION:

• 18 minutes

CONTROLLED TIME OPTION:

• Alt. Every 3 minutes for 18 minutes

Endurance Prep

3 Rounds

10 Plate Russian Twists

5 Burpees

Endurance:

3 Rounds For Time

40 Plate Russian Twists @35/25

20 Burpee to Plate

SCORE: Time

PACE GOAL: 6:00-7:00

FEEL:

• Full send

• There will be an accumulated effect from the core complexes…Core and lungs on 🔥

STRATEGY:

• There isn’t one ;), Send it

BEGINNER: 15/10, feet can be on the ground for twists, 30 twists, 15 Up Downs

SCALED: 25/15

Rx+: 45/35