0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to Cardio

25:00-55:00 Cardio

55:00-60:00 Cool-down

General Warm-up

3 rounds

Lying Knees Side to Side

Lying Hamstring Stretch

Lying Quad Stretch

Seated Groin Stretch

Down Dog with Calf Stretch

Specific Warm-up

3 Rounds

10/7 Calories Machine of your choice

30 seconds Heavy Object Hold

100m Run

Alt. Every 3 minutes for 30 minutes

M1: 2 minutes Machine #1 of your choice @RPE 6-7

M2: 2 minutes Machine #2 of your choice @RPE 6-7

M3: 200m Heavy Object Carry

M4: 400m Run @RPE 6-7

M5: 2 minutes Sled Push/Drag or Tire Flips or 200m Farmer’s Carry or 40yd Heavy Yoke Carry inside

*this format would have you do each station two times