0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Accessory Work
20:00-30:00 Accessory Work
30:00-37:00 Transition to Endurance
37:00-55:00 Endurance
50:00-60:00 Cool-down
General Warm-up
3 Rounds
Scorpions
Up Dog to Child’s Pose
Forearm Stretch
Walking Straight Leg Marches
Walking Quad Stretch
Calf Stretch on Rig
Specific Warm-up
3 Rounds
10 Single DB Curls (5 each arm)
10 Single DB Overhead Tricep Presses
Accessory Work
Double DB Curls 5x8
Bench Dips 5x12
FOCUS:
Bicep and Tricep Strength
WORK/REST RATIO:
Alt. EMOM 10: M1: Curls, M2: Dips
Endurance Prep
2-3 Rounds
10/8 Calorie Row
8 Alt. V-ups
6 Box Step-overs
Endurance:
AMRAP 18
18/14 Calorie Row
18 Alt. V-ups
18 Box Step Overs @24/20”
SCORE: Rounds + Reps
PACE GOAL: 5 Rounds
WEATHER CONSIDERATIONS:
100yd Walk/Jog + 200yd Run + 100yd Walk/Jog + 200yd Run
EQUIPMENT CONSIDERATIONS:
Two people can share if one goes backwards (BJO, T2B, Row)
Ski will work, 18/14 Calories
Bike Erg, 750m
Last option since we had this already on Monday, Assault/Echo Bike 20/14 Calories