S&E Track, Day 6, Week 1 of 6, Cycle 3, Phase 1

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

Hip Openers

Iron Crosses

Up Dog to Child’s Pose

Samson Stretch

Wall Scap Slides

Front Rack Stretch

Endurance Prep

3 Rounds

5 Russian KB Swings

5 Burpees

5 KB Upright Rows

10 Plate Russian Twists

Endurance:

AMRAP 24

12 Russian KB Swings

12 Burpees

12 KB Upright Rows

12 Plate Russian Twists

*done as an individual or with partner, split reps as needed with partner

FOCUS: