0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Endurance
20:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Scorpions
Lying Hamstring Stretch
Lying Quad Stretch
Lying Glute Stretch
Thread the Needle
Down Dog with Calf Stretch
Kneeling Hip Flexor Stretch
Endurance Prep
2-3 Rounds
10/6 Calorie Bike
10 Plate Ground to Overhead
10 Plate Hops
Endurance:
2 Rounds For Time
50/35 Calorie Bike
50 Plate Ground to Overhead
50 Plate Hops
FOCUS:
Similar to week 2, except now we do it continuously
Find a pace to breathe and move and maintain