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

15:00-20:00 Transition to Endurance

20:00-50:00 Endurance

50:00-60:00 Cool-down

General Warm-up

3 rounds

Lying Glute Stretch

Scarecrows

DB Bicep Curls

Endurance Prep

2 Rounds

8 Lying Straight Leg Raises

4 Double DB Devil’s Press

100m Run

Endurance:

Partner 6 Rounds For Time

30 Lying Straight Leg Raises

20 Double DB Devil’s Press @35/20

100m Run together

PACE GOAL: 25:00-30:00

STRATEGY:

• Recommend 8/7 on leg raises, 2s or 4s on Devil’s Press

• Breathe and move on the run

BEGINNER: Burpees, split run

SCALED: 25/15

Rx+: 50/35

GO BEYOND Accessory Work

Accumulate a 5-minute wall sit