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

15:00-20:00 Transition to Endurance

20:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Up Dog to Down Dog with Calf Stretch

Pigeon Stretch

Kneeling Hip Flexor Stretch

Walking Straight Leg Marches

Lat Stretch on Rig

Hang on Rig

Endurance Prep

3 Rounds

100m Run

10 Inverted Rows

10 Alt. DB Snatch

Endurance:

For Time

100m Walk/Jog + 200m Run + 100m Walk/Jog + 200m Run

40 Inverted Rows

100m Walk/Jog + 200m Run + 100m Walk/Jog + 200m Run

60 Alt. DB Snatch

100m Walk/Jog + 200m Run + 100m Walk/Jog + 200m Run

40 Inverted Rows

100m Walk/Jog + 200m Run + 100m Walk/Jog + 200m Run

SCORE: Time

PACE GOAL: 35:00 or less

WEATHER CONSIDERATIONS:

• 100yd Walk/Jog + 200yd Run + 100yd Walk/Jog + 200yd Run