0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to Cardio Core

25:00-35:00 Cardio Core

35:00-45:00 Transition to Endurance

45:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Iron Crosses

Seated Hip Openers

Child’s Pose

Lunge and Rotate

Mountain Climbers

Shoulder Taps

Specific Warm-up

2-3 Rounds

10/7 Calorie Bike

10 Hollow Rocks

Cardio Core

5 Rounds

30 seconds Bike @RPE 6

15 seconds Transition

30 seconds Back Rack Hold @bodyweight

45 seconds Rest

FOCUS:

• Increase heart rate, core bracing and breathing…this is essential in so many workouts

• The 30 second Back Rack Hold @bodyweight will not be as okay as it sounds…scale accordingly

EQUIPMENT CONSIDERATIONS:

• This allows two people to share a bike…on starting on the hold and the other on the bike

• Ski would be the next best option

Endurance Prep

2-3 Rounds

100m Jog

10 Air Squats

10 Inverted Rows

WOD:

For Time

400m Run

—then—

50 Inverted Rows (VIDEO)

50 Air Squats

—then—

400m Run

SCORE: Time

PACE GOAL: 8:00-10:00

BEGINNER: 300m Run at the beginning and end