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

15:00-20:00 Explanation of Accessory Work

20:00-30:00 Accessory Work

30:00-35:00 Transition to Endurance

35:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Straight Arm Bicep/Shoulder Stretch on Rig

Lat Stretch on Rig

Hang From Rig

Up Dog

Inchworms

Lunge and Reach

Accessory Work

Calf Raises on Plate 5x12

Double KB/DB Shrugs 5x8

FOCUS:

• Building strength in muscles that we don’t specifically target often

OPEN TIME OPTION:

• 10 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 10: M1: Calf Raises, M2: Shrugs

Endurance:

AMRAP 20

10 MB Rotational Slams (VIDEO)

10 MB Up and Overs (VIDEO)

15/10 Calorie Bike

SCORE: Rounds + Reps

FEEL:

• Steady Eddy or Betty

• Cardio and Core Muscular Endurance

EQUIPMENT CONSIDERATIONS:

• If you do not have enough bikes then could have 2 people share a bike and have one person go in reverse order

• Ski would be the next option

• 300yd Shuttle could work as well

OTHER OPTIONS:

• If you have sandbags or sleds, this would be a good workout to use them, replace the MB Rotational Slams and/or Up and Overs with these

• 10 Sandbag Cleans

• 10yd Hand over hand Sled Pull with rope

• 10yd Sled Pull

• 10yd Sled Push