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

Iron Crosses

Lying Quad Stretch

Lying Hamstring Stretch

Up Dog

Banded Pass Throughs

Banded Pull Aparts

Banded Lat Stretch

Endurance Prep

3 Rounds

10 V-ups

8 Alt. DB Snatch

6 DB Goblet Squats

4 KB Gorilla Rows

Endurnace:

25 minute Time Block

Partner For Time, Rounds and Reps

100 V-ups For Time

—then—

AMRAP with remaining time

40 Alt. DB Snatch @50/35

40 DB Goblet Squats

40 KB Gorilla Rows @53/35 (VIDEO)

SCORE: Time and Rounds + Reps

PACE GOAL: 5:00-6:00 for V-ups, 3-5 Rounds

FEEL:

• Muscle Burn Cardio

• Grip and core will get fatigued right out of the gate with the high volume Toes to Bar

STRATEGY:

• 5s or 10s on V-ups

• 10s on Snatch

• 5s or 10s on Squats

• 10s on Rows…can use DBs if needed

BEGINNER: Lying Single Leg Raises, 25/15, 26/18

SCALED: Alt. V-ups, 35/20, 35/26

Rx+: 70/50, 70/53