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

15:00-20:00 Transition to Endurance

20:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Calf Stretch on Rig

Hang on Rig

Standing Leg Swings

Wall Quad Stretch

Thread the Needle

Endurance Prep

2-3 Rounds

250m Row

6 KB Goblet Squats

100m Run

6 Lying Leg Raises

Endurance:

Partner 5 Rounds For Time

500/450/400m Row (Male/Mixed/Female)

30 KB Goblet Squats @53/35

400m Run

30 Lying Leg Raises

SCORE: Time

PACE GOAL: 30:00-35:00

FEEL:

• Steady Eddy to Betty

• The work to rest ratio with your partner should allow you to keep a consistent pace

STRATEGY:

• Split the Row in half

• 5s or 10s on the Squats…these come from the ground

• 100s or 200s on the Run

• 5s or 8/7 on Leg Raises

BEGINNER: 4 Rounds, 26/18

SCALED: 35/26

Rx+: 70/53