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

15:00-20:00 Transition to Strength

20:00-45:00 Strength

45:00-45:00 Transition to Endurance

45:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 rounds

Banded Pass Throughs

Banded Around the Worlds

Banded Pull Aparts

Banded Good Mornings

Banded Overhead Squats

Specific Warm-up

3 Rounds

3 Good Mornings

10 Heel Touches

6 Hanging Knee Raises

Strength

Good Mornings 5x6

Heel Touches 5x20 (10 each way, VIDEO)

Hanging Knee Raises 5x12

FOCUS:

• We will have some type of posterior chain, and multi-directional core once a week during this phase

Endurance Prep

2-3 Rounds

8 Russian KB Swings

15 Single Unders

5 MB Slams

Endurance:

Every 2 minutes for 10 minutes

15 Russian KB Swings @53/35

30 Single Unders

Max MB Slams with remaining time @50/35

SCORE: Reps (Swings + Dubs + Slams)

PACE GOAL: 1:15 or less to complete the Swings and Dubs

FEEL:

• Push and Pray

• Grip fatigue will set in after a few rounds

STRATEGY:

• Push to stay unbroken on the Swings and Dubs

• Make sure you give yourself 7-10 seconds to get to your KB so you are ready to begin the next round

MB SLAM MODIFICATION:

• If you don’t have D-Balls then use Wall Balls @20/14

BEGINNER: 26/18, Line Hops, 25/15

SCALED: 35/26, 35/20

Rx+: 70/53, 50/35

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