0:00-15:00 General/Specific Warm-up
15:00-25:00 Transition to Endurance
25:00-53:00 Endurance
53:00-60:00 Cool-down
General Warm-up
3 rounds
Standing Tricep Stretch
Straight Arm Shoulder/Bicep Stretch on Rig
Lat Stretch on Rig
Scorpions
Kneeling Hip Flexor Stretch
Endurance Prep
2-3 Rounds
3 Deadlift
100m Jog
10ft Handstand Walk
6 Wall Balls
10/8 Calorie Row
Endurance:
Partner AMRAP 25
20 Double KB Deadlift @53/35
200m Run
20 MB Thrusters @20/14
20/18/16 Calorie Row (male/mixed/female)
SCORE: Time
FEEL:
Grindin’ All My Life
Longer time domain, but the set-up will not allow for a comfortable pace and feel
Focus on quality reps under fatigue
STRATEGY:
Split everything right down the middle (besides the row for mixed pairs)
Make sure you select the appropriate level for each movement so that the work to rest ratio is very similar
WEATHER CONSIDERATIONS:
200yd shuttle if needed because of bad weather
INDIVIDUAL OPTION:
3 Rounds For Time, same format and reps
BEGINNER: 26/18, 100m Run, 10/8, 16/14/12 Row
SCALED: 35/26, 14/10
Rx+: 70/53, 30/20