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
Up Dog to Down Dog with Calf Stretch
Child’s Pose
Pigeon Stretch
Lying Hamstring Stretch
Lying Quad Stretch
Seated Groin Stretch
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 5 minutes for 30 minutes
M1: 300yd Shuttle Run
M2: 30 Burpees
M3: 40/28 Calorie Bike
FOCUS:
Time and distance/reps increased
EQUIPMENT CONSIDERATIONS:
Three people can share a bike, start at different stations and rotate through
You will do three rounds of each modality