0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to Endurance
25:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Scorpions
Up Dog to Child’s Pose
Pigeon Stretch
Hip Openers
Kneeling Hip Flexor Stretch
Lat Stretch on Rig
Endurance Prep
2-3 Rounds
10/8 Calorie Row
5 KB Goblet Squats
10 Flutter Kicks
Endurance:
“Never Forgotten”
5 Rounds
30/24 Calorie Row
18 KB Goblet Squats
68 Flutter Kicks
—1 minute rest/remembrance between rounds—
*do the 1 minute even after the 5th round
STORY BEHIND THE WORKOUT:
Originally known as Decoration Day, because communities began decorating the graves of fallen soldiers during the Civil War.
The first national observance was May 30th, 1868…these are where the numbers for the workout come from (5/30/1868)
Currently on Memorial Day, there is a national moment of silence/remembrance at 3pm for the duration of 1 minute
SCORE: Time (includes all rest/remembrance)
PACE GOAL: Breathe, move, honor the fallen