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

20:00-25:00 Transition to Endurance

25:00-53:00 Endurance

53:00-60:00 Cool-down

General Warm-up

3 Rounds

Straight Arm Bicep/Shoulder Stretch on Rig

Kneeling Hip Flexor Stretch

Inchworms

Wall Scap Slides

Endurance Prep

2 Rounds

100m Jog

6 Burpees

6 Lying Straight Leg Raises

6 KB Sumo Deadlift High Pulls

Endurance:

3 Rounds For Quality

400m Run

20 Burpees

20 Lying Straight Leg Raises

20 KB Sumo Deadlift High Pulls @53/35

SCORE: Time

PACE GOAL: 22:00-28:00

WEATHER CONSIDERATIONS:

• If the weight does not allow you to be outside then I would keep the run, but change to a 300yd shuttle inside

BEGINNER: 300m Run, 15 Half Burpees, 15 Lying Straight Leg Raises, 15 KB SDLHP @26/18

SCALED: 35/26

Rx+: 70/53