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

15:00-20:00 Transition to Flex Friday

20:00-32:00 Flex Friday

32:00-42:00 Transition to Endurance

42:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Pec Stretch on Rig

Standing Tricep Stretch

Thread the needle

Hip Openers

Standing Groin Stretch

Lunge and Rotate

Specific Warm-up

2-3 Rounds

20 Shoulder Taps

30 Seconds Side Plank (15 seconds each side)

Flex Friday

Ring Dips 6x6

KB Side Bends 6x8 (4 each side)

FOCUS:

• Upper Body and Core Accessory Work

• Modify to Bench Dips if needed

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 12: M1: Dips, M2: Side Bends

Endurance Prep

3 Rounds

5 Ring Rows

3 Deadlift

250/200m Row

Endurance:

“Pull Your Weight” Pre-test

3 Rounds For Time

15 Ring Rows

12 Deadlift @115/80

500/400m Row

SCORE: Time

PACE GOAL: 10:00-12:00

FEEL:

• Retest from 7/18

• Deep Burn

• Grip, Posterior Chain and Lungs on 🔥

BEGINNER: 75/55, 400/320m Row

SCALED: 95/65

Rx+: 135/95