0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-43:00 Transition to Endurance

43:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 rounds

Lying Bent Knees Side to Side

Hip Openers

Kneeling Hip Flexor Stretch

Inverted Toe Touches

Forearm Stretch

Lat Stretch

Specific Warm-up

3 Rounds

10 KB RDLs

30 seconds Front Plank

Strength

Good Mornings 6x8

FOCUS:

• Core, back, butt and hamstring strength

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• Every 2 minutes for 12 minutes

Endurance Prep

2-3 Rounds

6 Ring Rows

4 KB Goblet Squats

2 Single DB Push Press

Endurance:

AMRAP 12 for Quality

10 Ring Rows

8 KB Goblet Squats @53/35

6 Single DB Push Press @50/35

FEEL:

• Steady Grind

• Full body movements that will make it difficult to manage your heart rate and breathing

BEGINNER: 26/18, 25/15

SCALED: 35/26, 35/20

Rx+: 70/53, 70/50