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

20:00-25:00 Transition to Endurance

25:00-50:00 Endurance

50:00-60:00 Cool-down

General Warm-up

3 Rounds

Scorpions

Up Dog to Child’s Pose

Pigeon Stretch

Kneeling Hip Flexor Stretch

Calf Stretch on Rig

Lat Stretch on Rig

Inchworms

Endurance Prep

2-3 Rounds

10 Plate Hops

10 Plate Russian Twists

5 Double KB/DB Deadlift

100m Jog

Endurance:

Partner AMRAP 25

*You Go, I Go Format

25 Plate Hops

20 Plate Russian Twists @25/15

15 Double KB/DB Deadlift

100m Run

SCORE: Rounds + Reps

PACE GOAL: 4-6 Rounds

FORMAT/DETAILS:

• Partner 1 completes 25 Plate Hops while Partner 2 is resting, then Partner 2 completes 25 Plate Hops while Partner 1 is resting, then Partner 1 completes 20 Twists while Partner 2 rests, then Partner 2 completes 20 Twists while Partner 1 rests, etc….

• The Run counts as 20 reps (10 reps per 50m)

• Each Round is 140 reps

FEEL:

• Steady Eddy or Betty

• The work to rest ratio should allow you to keep moving at a consistent pace

WEATHER CONSIDERATIONS:

• 200yd shuttle inside if needed