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
Forearm Stretch
Infant Squats (VIDEO)
Calf Stretch
Endurance Prep
2-3 Rounds
4 MB Up and Overs
6 Wall Balls
8 Air Squats
100m Run
Endurance:
Partner For Time
50 MB Up and Overs (VIDEO)
400m Run
60 Wall Balls @20/14
400m Run
70 Single KB Sumo Deadlift High Pull @53/35
400m Run
80 Air Squats
400m Run
PACE GOAL: 25:00-30:00
FOCUS:
Longer duration cardio endurance
STRATEGY:
Split reps as needed
Recommend 2 sets of 10 then one set of 5 each on the up and overs, 100s on the run, 10s or 15s on the wall balls, 5s or 10s on the KB sumo deadlift high pulls, 10s or 20s on the air squats
BEGINNER: 10/8, 26/18, 30/40/50/60 on the reps, 200 or 300m Runs
SCALED: 14/10, 35/26
Rx+: 30/20, 70/53
GO BEYOND Accessory Work
Go for a walk with friends