0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to Endurance

25:00-53:00 Endurance

53:00-60:00 Cool-down

General Warm-up

3 Rounds

Forearm Stretch

Front Rack Stretch

Iron Crosses

Up Dog to Down Dog with Calf Stretch

Kneeling Hip Flexor Stretch

Hip openers

Endurance Prep

2-3 Rounds

100m Run

10 Russian KB Swings

10 AbMat Sit-ups

Endurance:

Every 7 minutes for 28 minutes

400m Run

25 Russian KB Swings

25 AbMat Sit-ups

FOCUS:

• Full Body Strength and Fitness

• Whatever time is remaining in the 7 minutes is your rest

STRATEGY:

• RPE of 7 on the Runs, this will need to be the time where you try to manage your heart rate and breathing after the pull-ups and squat cleans

• Break early on pull-ups with short rest

• Singles on squat cleans throughout

WEATHER CONSIDERATIONS:

• 300yd shuttles in place of the Running

• Rowing would not be optimal, there is already a lot of pulling with the pull-ups and squat cleans

• 400/320m Ski could be an option

• 800m Bike Erg could work as well