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

15:00-20:00 Transition to Auxiliary Strength

20:00-35:00 Auxiliary Strength

35:00-43:00 Transition to Cardio

43:00-55:00 Cardio

55:00-60:00 Cool-down

General Warm-up

3 rounds

Mountain Climbers

Inchworms

Lunge and Rotate

Infant Squats (VIDEO)

Specific Warm-up

3 phases of Turkish Get-up (VIDEO)

Strength

5x1 Turkish Get-up Right arm

5x1 Turkish Get-up Left arm

5x10 KB Sit-ups

FOCUS:

• Full body strength and stability

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 15

Cardio:

4 sets

Machine of your choice

20 seconds of Work/10 seconds of Rest x 4 Rounds

—1 minute rest between sets—

SCORE: N/A

PACE GOAL: Breath & Move

FEEL:

• Prep for the last Open workout tomorrow

STRATEGY:

• Have fun

March Madness