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 Auxiliary Strength
45:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Calf Stretch
Standing Straight Leg Marches
Standing Groin Stretch
Standing Quad Stretch
Kneeling Hip Flexor Stretch
Specific Warm-up
2 Rounds
100m Run
10 KB Single Arm, Single Leg RDLs (5 each leg)
Cardio
Running Pyramid
*running clock
0:00-4:00
400m
4:00-7:00
200m
7:00-9:00
100m
9:00-12:00
200m
12:00-16:00
400m
FOCUS:
Interval based conditioning
Push Hard on the run, then rest for the remaining time
WEATHER CONSIDERATIONS:
Row if needed
500/400, 250/200, 150/100, 250/200, 500/400
Auxiliary Strength:
Strict Press 5x5
Ring Rows 5x10
FOCUS:
Upper body accessory work
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Press, M2: Rows