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

Scorpions

Lying Hamstring Stretch

Glute Bridges

Calf Stretch on Rig

Lat Stretch on Rig

Hang from Rig

Lunge and Reach

Endurance Prep

2-3 Rounds

100m Jog

4 Single DB Hang Snatch

4 DB Sit-ups

Endurance:

4 Rounds

Partner AMRAP 6

100m Run together

12 Single DB Hang Snatch

12 DB Sit-ups (DB on chest)

—2 minutes rest between Rounds—

*pick up where you left off

SCORE: Rounds + Reps

PACE GOAL: 9-10 Total Rounds

FEEL:

• Fast pace intervals

• Send it and recover

BEGINNER: 25/15, no weight on sit-ups

SCALED: 35/20