0:00-10:00 General Warm-up

10:00-12:00 Explanation of Endurance Prep

12:00-18:00 Endurance Prep

18:00-20:00 Transition to Endurance

20:00-34:00 Endurance

34:00-37:00 Put away KBs

37:00-42:00 Explanation of Accessory Work

42:00-45:00 Transition to Accessory Work, get out DBs and Bands

45:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

1 Round

5 Scorpions each way

20-30 seconds each side Pigeon Stretch

20-30 seconds each side Lying Quad Stretch

20-30 seconds Seated Groin Stretch

5 each way Seated Hip Openers

10yd Walking Alternating Toe Touches (reaching down to touch your toe)

10yd Samson Stretch

30 Flutter Kicks

15 Supermans

—then—

2 Rounds

10 KB Deadlifts

10 Lying Leg Raises

Endurance Prep

Alt. EMOM 6

M1: 6-10 Single Arm KB Swings

M2: Rope Climb

M3: 6-10 Alt. V-ups

Endurance

AMRAP 14

28 Single Arm KB Swings

40yd Heavy Object Carry or Sled Push

28 Alt. V-ups

SCORE: Rounds + Reps

GOAL: 4 Rounds

FOCUS/STRATEGY:

• Single Arm KB Swings: we do double arm swings a lot, this is a good change to break the monotony and a different challenge, same technique just need more focus on the hip pop and using your glutes, switch hands when needed, I would recommend 7/7/7/7 and try to not set the KB down until you get all 28

• Heavy Object Carry: have some fun with this, sandbags, KBs, DBs

• Alt. V-ups: steady, quality reps, don’t flop around

Accessory Work

Double DB Curls 2x25

Banded Tricep Extensions 100

FOCUS:

• Double DB Curls: keep the DBs in your hand for all 25 reps, but choose a weight that you an do about 10 then quick rest then 8/7 or 5/5/5

• Banded Tricep Extensions: the higher you grab onto the band and the thicker band you use the more difficult, elbows should be glued to your sides, arms at 90 degrees, extend and squeeze your triceps, keep these under control, don’t let the band bounce you around