0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to Endurance
25:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Scorpions
Forearm Stretch/Wrist Mobility on all fours
Inchworms
Wall Scap Slides
Calf Stretch
Endurance Prep
2 Rounds
100m Run
50m Single KB Carry
20 Mountain Climbers
10 Heel Touches
Endurance:
AMRAP 30 for Quality
400m Run @easy pace
200m Single KB Carry
100 Mountain Climbers
50 Heel Touches (VIDEO)
FOCUS:
Steady state cardio and core endurance
Slow and steady work
PARTNER OPTION:
Same format, split reps with your partner as needed