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
10/10/10 Arm Circles (Forward/Backward/Side to Side)
Seated Hip Openers
Iron Crosses
Wall Quad Stretch
Up Dog to Childs Pose
Samson Stretch
Endurance Prep
2-3 Rounds
10 Plate Russian Twists
10yd Sled Push
6 Push-ups
6 KB Goblet Squats
Endurance:
Team of 3 AMRAP 25
60 Plate Russian Twists @35/25
60yd Sled Push @180/135
30 Push-ups
30 KB Goblet Squats @53/35
SCORE: Rounds + Reps
PACE GOAL: 4-5 Rounds
FEEL:
Full Body Assault
Pull/Core/Legs/Push/Grip
RUSSIAN TWISTS MODIFICATION OPTIONS:
30 MB Slams
30 Landmine Rotations (10 each person, 5 each way)
SLED PUSH MODIFICATION OPTIONS:
60yd Heavy Object Carry
9 Tire Flips (3 each person) or 3-6 Team Tire Flips
TEAM OF 2 OPTION:
AMRAP 25
40 Plate Russian Twists
40yd Sled Push
20 Push-ups
20 KB Goblet Squats
BEGINNER: 15/10, Empty Sled, Knees or Hands Elevated Push-ups, Air Squats
SCALED: 25/15, Knees or Hands Elevated Push-ups, 35/26
Rx+: 45/35, 70/53