0:00-15:00 General/Specific Warm-up
15:00-20:00 Explanation of Accessory Work
20:00-29:00 Accessory Work
29:00-35:00 Transition to Endurance
35:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Iron Crosses
Pigeon Stretch
Up Dog to Child’s Pose
Forearm Stretch
Samson Stretch
Walking Straight Leg Marches
Accessory Work
Double DB Curls 3x10
Bench Dips 3x10
Side Planks 3x15 seconds each side
FOCUS:
Bicep, Tricep and Core Strength
OPEN TIME OPTION:
9 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 9: M1: Curls, M2: Dips, M3: Planks
Endurance:
Alternating Every 5 minutes for 20 minutes
1,000/800m Row
800m Run
60 Alt. V-ups
40 Burpees
SCORE: Time (4 scores: Row, Run, Leg Raises, Burpees)
PACE GOAL: 4:00 or less for each modality
*whatever time is remaining in the 5 minutes is your rest
FEEL:
Hard interval cardio followed by hard interval muscular endurance
EQUIPMENT CONSIDERATIONS:
Think of this as 4 stations, so 4 people could share one rower.
Start people at the different stations and rotate through in this order
If only 2 people need to share a rower, then start one on the row and the other on the Leg Raises, this will keep a stimulus of 2 cardio based movements in a row and 2 muscular endurance based movements in a row