0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to Endurance
25:00-51:00 Endurance
51:00-60:00 Cool-down
General Warm-up
3 rounds
Forearm Stretch
Front Rack Stretch
Scorpions
Hang from Rig
Side Lunge and Rotate to Hip Flexor Stretch
Endurance Prep
2-3 Rounds
100m Run
4 KB Sumo Deadlift High Pulls
6 Lying Leg Raises
4 Single DB Push Press
6 Inverted Rows
Endurance:
Partner AMRAP 25
200m Run
20 KB Sumo Deadlift High Pulls @53/35
20 Lying Leg Raises
200m Run
20 Single DB Push Press @50/35
20 Inverted Rows (VIDEO)
PACE GOAL: 5-6 Rounds
FEEL:
Steady Eddy or Betty Get Strong
The work to rest ratio should allow you to keep a good pace throughout
STRATEGY:
100s on the Run
5s or 10s on the KB Sumo Deadlift High Pulls
5s or 10s on the Leg Raises
5s or 10s on the Single DB Push Press
5s or 10s on the Inverted Rows
WEATHER CONSIDERATIONS:
200yd shuttle if needed because of bad weather
BEGINNER: 100m Run, 26/18, 25/15
SCALED: 35/26, 35/20
Rx+: 200m Run together, 70/53, 70/50