0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Flex Friday

20:00-32:00 Flex Friday

32:00-43:00 Transition to Endurance

43:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Banded Pass Throughs

Banded Around the Worlds

Banded Pull Aparts

Banded Curls

Banded Tricep Extensions

Banded Lat Stretch

Specific Warm-up

2-3 Rounds

10 Single DB Curl to Press (5 each arm)

10 Alt. V-ups

Flex Friday

KB Upright Rows 4x12

Bench Dips 4x12

V-ups 4x12

FOCUS:

• Biceps, Triceps and Core Strength

WORK/REST RATIO:

• Alt. EMOM 12: M1: Rows, M2: Dips, M3: V-ups

Endurance Prep

2-3 Rounds

100m Jog

10 KB Swings

6 Inverted Rows

Endurance:

3 Rounds For Time

400m Run

21 KB Swings

12 Inverted Rows (VIDEO)

SCORE: Time

PACE GOAL: 9:00-12:00

WEATHER CONSIDERATIONS:

• 300yd shuttle inside if needed because of bad weather, but only if it is actually bad weather like a monsoon or a blizzard, otherwise they will be fine and we are retesting this…and it’s a named workout and good benchmark