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

20:00-25:00 Transition to Endurance

25:00-50:00 Endurance

50:00-60:00 Cool-down

General Warm-up

3 rounds

Scorpions

Forearm Stretch

Front Rack Stretch

Up Dog to Down Dog with Calf Stretch

Samson Stretch

World’s Greatest Stretch

Endurance Prep

3 Rounds

6 Parent MB Sit-ups

6 Sumo Deadlift High Pulls

100m Run

Endurance:

Partner 2 Rounds For Time

40 Partner MB Sit-ups

40 KB Sumo Deadlift High Pulls @53/35

600m Run

SCORE: Time

PACE GOAL: 20:00-25:00

FEEL:

• Interval Grind

• The Sit-ups and Sumo Deadlift High Pulls won’t feel like much rest, the run will allow you to get your wind back

STRATEGY:

• Sit-ups are back and forth, sit up and pass the ball to your partner

• 10s on the Sumo Deadlift High Pulls

• 200/200/100/100m on the Run

BEGINNER: 26/18, 400m Run

SCALED: 35/26

Rx+: 70/53