0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio Core
20:00-35:00 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
Child’s Pose
Scorpions
Walking Straight Leg Marches
Walking Quad Stretch
Kneeling Hip Flexor Stretch
Specific Warm-up
2-3 Rounds
100m Run
10 V-ups
Cardio Core
Every 3 minutes for 15 minutes
200m Run
20 V-ups
FOCUS:
Push hard each round and try to stay consistent
Scale to Alt. V-ups if needed
WEATHER CONSIDERATIONS:
200-300yd shuttle inside if needed
Endurance Prep
2 Rounds
10 Russian KB Swings
10 Plate Hops
10 MB Thrusters
Endurance:
3 Rounds For Quality
25 Russian KB Swings @50/35
50 Plate Hops
25 MB Thrusters @20/14
SCORE: Time
BEGINNER: 26/18, Line Hops, 10/8
SCALED: 35/26, 14/10