0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to Endurance
25:00-50:00 Endurance
50:00-60:00 Cool-down
General Warm-up
3 Rounds
Iron Crosses
Lying Glute Stretch
Glute Bridges
Lat Stretch on Rig
Standing Tricep Stretch
Inchworms
Endurance Prep
3 Phase of Turkish Get-ups (VIDEO)
Endurance:
Alt. Every 5 minutes for 25 minutes
4 minute easy pace Machine of your choice
3 sets of 2 on Turkish Get-ups each arm
*whatever time remaining in the 5 minutes is your rest
EXECUTION:
Complete the 4 minute easy pace on a machine, leaves one minute rest
Complete 3 sets of 2 each side on Turkish Get-ups, rest for whatever time is remaining
FEEL:
Slow and steady cardio strength training