0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Endurance
20:00-40:00 Endurance
40:00-47:00 Transition to Core Challenge
47:00-55:00 Core Challenge
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Banded Pass Throughs
Banded Around the Worlds
Banded Pull Aparts
Banded Good Mornings
Banded Overhead Squats
—after 3 rounds—
2 minutes easy pace machine of your choice
Endurance Prep
2-3 Rounds
10/6 Calorie Bike
10 Single DB Curl to Press (5 each arm)
Endurance:
5 Rounds
2 minute Max Calorie Bike
1 minute Max Distance Heavy Object Carry
1 minute rest
FOCUS:
Cardio + Core
Make sure the carry is HEAVY, sandbags, KBs, DBs, Yoke, D-Balls, etc…
This will allow two people to share one bike
Core Challenge
4 Rounds For Time
10 Plank Up Downs
15 Reverse Crunches
20 Scissor Kicks
FOCUS:
Core muscular endurance
Quality, controlled reps