0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio is Hardio
20:00-32:00 Cardio is Hardio
32:00-45:00 Transition to Endurance
45:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Lying Hamstring Stretch
Lying Glute Stretch
Lying Quad Stretch
Seated Groin Stretch
Lunge and Rotate
Specific Warm-up
2-3 Rounds
30 seconds easy
20 seconds moderate
10 seconds hard
1 minute rest
Cardio is Hardio
Bike: 4 sets
15 seconds Max Effort
45 seconds Easy Pace
15 seconds Max Effort
45 seconds Easy Pace
—2 minutes rest between sets—
FOCUS:
This works on steady state cardio after a high intensity sprint, focus on breathing and managing your heart rate
SCORE: Total Calories
EQUIPMENT CONSIDERATIONS:
This should allow 2 people to share one Bike
Ski is another good option
We Row tomorrow in the WOD, but you could use it if needed here
Endurance Prep
2-3 Rounds
6 V-ups
6 Alt. DB Snatch
Endurance:
AMRAP 10 For Quality
10 V-ups
10 Alt. DB Snatch
BEGINNER: Lying Leg Raises
INTERMEDIATE: Alt. V-ups