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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to Endurance

45:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 rounds

Forearm stretch

Worlds greatest stretch

Ankle Mobility

Specific Warm-up

2-3 Rounds

5 Infant Squats

Front Rack Stretch

Strength

15-minute time block

6 sets to work to Front Squat heavy single

Max Reps at 80% of heaviest single

*repeat from week 1 of cycle (week of 8/19)

FOCUS:

• Preparing for 3-rep max next week

Endurance Prep

2-3 Rounds

100m Run

10 Air Squats

Endurance:

2 Rounds For Time:

400m Run

50 Air Squats

PACE GOAL: 8:00-10:00

FOCUS:

• Lower body muscular endurance

STRATEGY:

• Run should be 2:30 or less each time

• Steady pace on squats

BEGINNER: Cut down run as needed, 30 Air Squats

SCALED: 40 Air Squats

GO BEYOND Accessory Work

Single Arm/Single Leg V-ups x 50