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

15:00-20:00 Transition to Endurance

20:00-50:00 Endurance

50:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Up Dog to Down Dog with calf stretch

Banded Pass Throughs

Banded Pull Aparts

Banded Good Mornings

Banded Overhead Squats

Banded Lat Stretch

WOD Prep

2-3 Rounds

100m Run

250/200m Row

Endurance:

Alt. Every 3 minutes for 30 minutes:

1: 500/400m Row

2: 400m Run

FOCUS:

• Interval fitness…roughly 2 minutes of work and 1 minute of rest

EQUIPMENT CONSIDERATIONS:

• You can share a rower, start one person on the run and the other on the row