0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio
20:00-36:00 Cardio
36:00-45:00 Transition to Endurance
45:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Down Dog with Calf Stretch
Lying Hamstring Stretch
Lying Quad Stretch
Pigeon Stretch
Kneeling Hip Flexor Stretch
Specific Warm-up
3 Rounds
100m Run
(jog, moderate, fast pace…30 seconds to 1 minute rest between)
Cardio
Every 4 minutes for 16 minutes
400m Run @RPE 7-8
FOCUS:
Getting to know your running pace to prepare for the running in Murph
WEATHER CONSIDERATIONS:
If the weather does not allow for being outside then you can do Every 3 minutes for 15 minutes of 300yd shuttles inside, try to have 25yd zones if you can
If necessary you can make this a 500/400m Row..we do have rowing in the long workout Thursday
Endurance Prep
3 Rounds
6 AbMat Sit-ups
3 Burpees
Endurance:
8 Rounds For Quality
12 AbMat Sit-ups
6 Burpees
FOCUS:
Core and Cardio Endurance