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)
Standing Leg Swings
Calf Stretch on Rig
Hang From Rig
Infant Squats
Endurance Prep
2-3 Rounds
100m Jog
5 Burpees
10 Russian KB Swings
Endurance:
Partner Every 6 minutes for 30 minutes
For Time
400m Run
30 Lateral Bar Burpees
30 Russian KB Swings @53/35
SCORE: Time (2 scores, slowest and fastest rounds)
PACE GOAL: 5:00 or less for each round
FEEL:
Interval Cardio
Work to rest ratio should be enough to really push the pace on each round
STRATEGY:
You need to send it on round 1 because your scores are your fastest and slowest rounds
Push hard, try to stay consistent or negative split
Split reps as needed
BEGINNER: 300m Run, 20 Up Downs, 20 Russian KB Swings @26/18
SCALED: 35/26
Rx+: 70/53