0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to Endurance
45:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Lying Glute Stretch
Glute Bridges
Up Dog to Down Dog
Pigeon Stretch
Specific Warm-up
3 Rounds
10 Empty Barbell Good Mornings
20 Flutter Kicks
Cardio + Core
5 Rounds
1:30 Machine Calories
30 seconds Hollow Rocks, V-ups or Alt. V-ups
1 minute Rest
FOCUS:
8-9 RPE on Machine
Breathing and bracing under increased heart rate with the core work
EQUIPMENT CONSIDERATIONS:
If you need to share machines then start some people on rest while the others work
Endurance Prep
2-3 Rounds
10 MB Slams
10 Russian KB Swings
10 Plate Hops
Endurance:
4 Rounds For Quality
15 MB Slams
15 Russian KB Swings @53/35
30 Plate Hops
FOCUS:
Core, back, butt and hamstring strength along with some cardio