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

20:00-25:00 Transition to Endurance

25:00-57:00 Endurance

57:00-60:00 Cool-down

General Warm-up

3 Rounds

PVC Pass Throughs

PVC Around the Worlds

PVC Lat Stretch

PVC Ankle Mobility

PVC Good Mornings

PVC Overhead Squats

Endurance Prep

2-3 Rounds

5 Push-ups

5 Ring Rows

5 Air Squats

20 Line Hops

Endurance:

AMRAP 32

20 Push-ups

20 Ring Rows

20 Air Squats

200m Walk

FEEL:

• Slow and Steady Strength and Fitness

• Push hard on the strength movements, recover on the walk