0:00-15:00 General Warm-up

15:00-20:00 Explanation of Endurance Prep and key points of Endurance

20:00-28:00 Endurance Prep

28:00-30:00 Transition to Endurance

30:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 Rounds

10 Banded Pass Througsh

10 Banded Pull Aparts

20-30 seconds each side Banded Lat Stretch

3-5 Reps each Up Dog to Child’s Pose

10yd Samson Stretch

10yd Walking Hip Openers

5 Burpee Broad Jumps

MANAGEMENT:

• Take your time, go through on command round by round, great time to converse with members, “shoot the shit” and get prepped for the workout

Endurance Prep

3 Rounds

10 Alt. DB Snatch (build to WOD weight)

10/8 Calorie Row

10 Alt. V-ups

100m Run

Endurance

Partner For Time

40-30-20-10 of

Alt. DB Snatch

Calorie Row each (women: 32-24-16-8)

Alt. V-ups

400m Run

SCORE: Time

GOAL: 21:00-25:00

PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently

EQUIPMENT CONSIDERATIONS:

• Two Teams could share one rower, one team would do Snatch/Row/V-ups/Run, the other would do Snatch/Run/V-ups/Row

• Ski would be the first modification if you have not already used it

WEATHER CONSIDERATIONS:

• If weather does not allow for running outside I would do a 200yd heavy carry or 300yd shuttle inside