0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to Endurance
25:00-55:00 Endurance
50:00-60:00 Cool-down
General Warm-up
3 Rounds
10/10/10 Arm Circles (Forward/Backward/Side to Side)
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Thread the Needle
Up Dog to Child’s Pose
Inchworms
Endurance Prep
2 Rounds
30 seconds Jog
30 seconds Rest
30 seconds Front Plank
30 seconds Rest
30 seconds Bike at easy pace
30 seconds Rest
Endurance:
Alternating Every 3 minutes for 27 minutes
M1: 100yd Shuttle Run
M2: 20 Burpees
M3: 30/21 Calorie Bike
EQUIPMENT CONSIDERATIONS:
Three people can share a bike, start at different stations and rotate through
You will do three rounds of each modality