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

20:00-25:00 Transition to Endurance

25:00-53:00 Endurance

53:00-60:00 Cool-down

General Warm-up

3 rounds

Lunge and Rotate

Walking High Knee Hugs

Walking Quad Stretch

Up Dog to Down Dog with Calf Stretch

Straight Arm BIcep/Shoulder Stretch on Rig

Lat Stretch on Rig

Hang from Rig

Endurance Prep

3 Rounds

5 Ring Rows

5 KB Goblet Squats

10 Flutter Kicks

Endurance:

Partner AMRAP 28

10 Ring Rows

10 KB Goblet Squats

20 Flutter Kicks

*alternate full rounds with partner

SCORE: Rounds + Reps