0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Endurance
20:00-44:00 Endurance
44:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Quad Stretch
Wall Scap Slides
Thread the needle
Endurance Prep
2-3 Rounds
4 Front Squats
4 Push Press
4 Barbell Bent Over Rows
Endurance:
Partner 6 Rounds
4 Front Squats @185/125
4 Strict Pull-ups
*alternate full rounds
Partner 8 Rounds
6 Floor Press @135/95
6 Barbell Bent Over Rows
*alternate full rounds
Partner 10 Rounds:
8 Thrusters @95/65
8 Ring Rows
*alternate full rounds
PACE GOAL: 24:00-28:00
STRATEGY:
Front squats taken from the ground, first rep can be a squat clean
Breathe at the top, stay unbroken on the S2OH
Big Leg Drive on thrusters, shoulders will be fatigued
Rounds should be 40-60seconds
GO BEYOND Accessory Work
For Time:
30/21 Calorie Bike
400m Run