0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Endurance
20:00-30:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Forearm Stretch
Calf Stretch on Rig
Walking Straight Leg Marches
Lunge and Rotate
Pigeon Stretch
Up Dog Stretch
Endurance Prep
2-3 Rounds
10/8 Calorie Row
8 Sit-ups
30 second KB Hold (15 seconds each hand)
Endurance:
Alt. Every 5 minutes for 30 minutes
M1: 1,000/800m Row
M2: 50 AbMat Sit-ups
M3: 400m Single KB Farmer’s Carry
FOCUS:
Cardio Endurance
Core Strength
Grip Strength
WEATHER CONSIDERATIONS:
300yd carry inside if needed because of bad weather
EQUIPMENT CONSIDERATIONS:
3 people can share one Rower
If you need to go machine of your choice that can work, I would do something that takes 3:30-4:00
EXECUTION:
Complete the Row, rest for the remainder of the 5 minutes
Complete the Sit-ups, rest for the remainder of the 5 minutes
Complete the Carry, rest for the remainder of the 5 minutes
You will cycle through each movement twice