0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Core Strength
20:00-32:00 Core Strength
32:00-41:00 Transition to Endurance
41:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Up Dog to Down Dog
Pigeon Stretch
Thread the Needle
Kneeling Hip Flexor Stretch
Specific Warm-up
2-3 Rounds
20 Shoulder Taps
10 KB RDLs
Strength
Hollow Rocks 4x10
Barbell Good Mornings 4x8
Plate Russian Twists 4x20
Plank Up Downs 4x10
FOCUS:
Core strength
Working different planes of movement
WORK/REST RATIO:
Alt. EMOM 12: M1: Hollow Rocks, M2: Good Mornings, M3: Twists, M4: Up Downs
Endurance Prep
2-3 Rounds
10/7 Calorie Bike
6 Single KB Bent Over Rows
4 Single DB Curl to Press
Endurance:
4 Rounds For Quality
20/14 Calorie Bike
16 Single KB Bent Over Rows (8 each arm)
12 Single DB Curl to Press (5 each arm)
SCORE: Time
PACE GOAL: 12:00-14:00