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

15:00-20:00 Transition to Core Strength

20:00-36:00 Core Strength

36:00-46:00 Transition to Endurance

46:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Hip Openers

Samson Stretch

Child’s Pose

Glute Bridges

Straight Arm Bicep/Shoulder Stretch on Rig

Pec Stretch on Rig

Specific Warm-up

2-3 Rounds

10 Plank Up Downs

10 KB RDLs

Strength

Front Planks 4x35 seconds

KB Side Bends 4x6 each side

Supermans 4x35 seconds

Plate Holds 4x35 seconds

FOCUS:

• Core strength

• Working static and different planes of movement

• Adding some more grip strength this week

WORK/REST RATIO:

• Alt. EMOM 16: M1: Planks, M2: Side Bends, M3: Supermans, M4: Plate Holds

Endurance Prep

2-3 Rounds

6 KB Sumo Deadlift High Pulls

6 KB Goblet Lunges

Endurance:

22-16-10 of

KB Sumo Deadlift High Pulls

KB Goblet Lunges

SCORE: Time

PACE GOAL: Breathe, move, enjoy fitness 😁

BEGINNER: No weight for Lunges