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
Inverted Toe Touches
Child’s Pose
Pigeon Stretch
Seated Groin Stretch
Seated Hamstring Stretch
Side Lying Quad Stretch
Endurance Prep
2 Rounds
30 seconds easy pace Row
20 seconds moderate pace Row
10 seconds hard pace Row
1 minute rest
Row Intervals
3x1,000/800m Row
*2 minutes rest between
FOCUS:
We increased distance from week 2
Consistency across both sets is the key
Heavy Carry
4x100yd Heavy Object Carry
*2 minutes rest between
FOCUS:
This should be HEAVY
KBs, DBs, Sandbags, Heavy Med Balls…something that will make you want every bit of the 2 minute rest