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
Band Pass Throughs
Band Pull Aparts
Band Lat Stretch
Band Good Mornings
Endurance Prep
2 Rounds
250/200m Row
2 Strict Press
2 Strict Pull-ups
Endurance:
Alt. Every 3 minutes for 24 minutes (4 sets each)
500/400m Row
AMRAP 3
6 Strict Press @95/65
4 Strict Pull-ups
PACE GOAL: 2:00 or less on the row, around 3 rounds on the AMRAP
Pick up where you left off each AMRAP
Start people on different sections if needed
FOCUS:
Improvement for “Jacki Fun Run”
STRATEGY:
Row should be 2:00 or less each round
Quality movement on the strict press and pull-ups
BEGINNER: 400/320m Row, 45/35, Ring Rows
SCALED: 75/55, 6 Barbell Bent Over Rows
GO BEYOND Accessory Work
Prone Ts 3x12
Supermans 3x12