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

15:00-20:00 Transition to Core Strength

20:00-32:00 Core Strength

32:00-43:00 Transition to Endurance

43:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 rounds

Wall Scap Slides

Walking Hip Openers

Down Dog with Calf Stretch

Pec Stretch on Rig

Hang from Rig or Scap Pulls

Specific Warm-up

2-3 Rounds

30 seconds Front Plank

30 seconds Side Plank (15 seconds each side)

Core Strength

Plank Up Downs 6x10

Supermans 6x10

FOCUS:

• We will mix up the movements to get a variety of planes of movement

OPEN TIME OPTION

• 10 minutes

CONTROLLED TIME OPTION

• Alt. EMOM 10: M1: Up Downs, M2: Supermans

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:

• Deep Burn

• Grip, Posterior Chain and Lungs on 🔥

• We will retest in week 5

BEGINNER: 75/55, 400/320m Row

SCALED: 95/65

Rx+: 135/95