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

15:00-20:00 Transition to Cardio

20:00-35:00 Cardio

35:00-44:00 Transition to Endurance

44:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 rounds

Scorpions

Pigeon Stretch

Hang from Rig

Lat Stretch on Rig

Calf Stretch on Rig

Specific Warm-up

3 Rounds

10/7 Calories Machine of your choice

30 second Front Plank

Cardio

Every 3 minutes for 15 minutes

Machine of your choice for 2:00 for meters

*score is total meters

FOCUS:

• Moderate intensity cardio with negative rest

EQUIPMENT CONSIDERATIONS:

• If you need members to share a machine then you can change the format to 1:15 with 15 seconds of transition so both people could go within the 3 minutes, the pace would need to be higher since it is a shorter time frame and longer rest

Endurance Prep

2-3 Rounds

20 Line Hops

20 Shoulder Taps

Endurance:

EMOM 10

30 seconds Burpees

FOCUS:

• Interval fitness

• Push hard on the first set of burpees and see if you can match that number each round