0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio is Hardio
20:00-35:00 Cardio is Hardio
35:00-45:00 Transition to Endurance
45:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Walking Hip Openers
Inverted Toe Touches
Standing Quad Stretch
Calf Stretch
Inchworms
Specific Warm-up
3 Total Rounds
100m Run (Round 1: easy pace, Round 2: moderate pace, Round 3: hard pace)
30-60 seconds rest between each run
Cardio is Hardio
Every 3 minutes for 15 minutes
200m Run
FOCUS:
Top end fitness…these are hard effort runs
If you push hard enough you should want every second of the rest
Endurance Prep
2-3 Rounds
6 Plate Hops
8 Alt. V-ups
10 Box Step-ups
Endurance:
For Quality
25 Plate Hops
50 Alt. V-ups
25 Plate Hops
50 Box Step-ups
SCORE: Time
STRATEGY:
Steady pace on the Plate Jumps, focus on being quick off the ground
Focus on Quality movement and full range of motion on the alternating V-ups
Try to find a way to just keep moving on the Step-ups