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

15:00-20:00 Transition to Endurance

20:00-50:00 Endurance

50:00-60:00 Cool-down

General Warm-up

3 Rounds

Straight Arm Bicep/Shoulder Stretch on Rig

Standing Tricep Stretch

Lat Stretch on Rig

Thread the Needle

Up Dog to Down Dog

Scorpions

Endurance Prep

2-3 Rounds

10 Half Burpees

20 Flutter Kicks

Endurance

40-30-20-10 of

Burpees

Lying Leg Raises

FOCUS:

• Fitness and Core Strength Endurance

• Pacing a longer duration workout