0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to Endurance
25:00-49:00 Endurance
49:00-55:00 Optional Finisher
55:00-60:00 Cool-down
General Warm-up
2-3 Rounds
Iron Crosses
Lying Hamstring Stretch
Lying Quad Stretch
Lying Glute Stretch
Glute Bridges
Infant Squats
Endurance Prep
2 Rounds
10/8 Calorie Row
10 Burpees
100yd Shuttle Jog
Endurance
6 Rounds For Reps Pre-Test
1 Minute Max Calorie Row
1 Minute Max Burpees
1 Minute Max Shuttle Sprints
1 Minute Rest
FOCUS:
This is all about conditioning
Push hard, we will retest in Week 6
EQUIPMENT CONSIDERATIONS:
Technically 4 people can share one Rower, start people on different stations and rotate through
Optional Finisher:
3 Minute Max Calorie Bike