0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to Endurance

25:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Samson Stretch

Child’s Pose

Standing Groin Stretch

Inverted Toe Touches

Calf Stretch

Endurance Prep

2-3 Rounds

6 Alt. DB Snatch

3 Burpees

6 Lying Leg Raises

3 Double KB Deadlift

250/200m Row

Endurance:

Every 6 minutes for 30 minutes

18 Alt. DB Snatch @50/35

9 Burpees

18 Lying Leg Raises

9 Double KB Deadlift

250/200m Row

SCORE: Time, 5 scores

PACE GOAL: 4:30 or less each round

FEEL:

• Zero to 100…interval style

• High rate will be on the steady climb as you go through each round, should be enough rest to stay consistent each round