0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Endurance

20:00-52:00 Endurance

52:00-60:00 Cool-down

General Warm-up

3 rounds

Front Rack Stretch

Forearm Stretch

Wall Quad Stretch

Kneeling Hip Flexor Stretch

Pec Stretch on Rig

Endurance Prep

2-3 Rounds

10/8 Calorie Row

8 Push-ups

8 Sit-ups

8 Air Squats

Endurance:

Alt. EMOM 32

40 seconds Calorie Row

30 seconds Push-ups

40 seconds Sit-ups

30 seconds Air Squats

SCORE: Total Reps

PACE GOAL: Breathe, move, stay consistent

FEEL:

• Interval strength and fitness

SCALED: Knees or hands elevated push-ups

March Madness