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

15:00-20:00 Transition to Cardio is Hardio

20:00-35:00 Cardio is Hardio

35:00-45:00 Transition to Endurance

45:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Standing Hamstring Stretch

Samson Stretch

Calf Stretch on Rig

Figure 4s

Thread the needle

Inchworms

Specific Warm-up

2-3 Rounds

5 Calories easy pace

5 Calories moderate pace

5 Calories hard pace

1 minute rest

Cardio is Hardio

“15 minutes of Fame”

5 Rounds on Bike

15 seconds MAX EFFORT/15 seconds Rest x 3 (1 minute 30 seconds)

1:30 Rest

FOCUS:

• Continue to Build your Engine

• 15 more seconds of work from our test last cycle, but in intervals

EQUIPMENT CONSIDERATIONS:

• The last 15 seconds of rest allows for transition so 2 people can share a bike

• Ski would be the next option

• Shuttle sprints could work, although we have those Saturday

• Row would not be ideal, as we just used it Tuesday and will again on Saturday

Endurance Prep

3 Rounds

10 Plate Russian Twists

10 Plate Hops

Endurance:

For Time

10-20-30-40-50-40-30-20-10 of

Plate Russian Twists @35/25

Plate Hops

SCORE: Time

PACE GOAL: 9:00-10:00

FEEL:

• Zero to 💯

• Grip and Lungs will be 🔥

BEGINNER: 15/10, Line Hops

SCALED: 25/15

Rx+: 45/35