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

15:00-20:00 Transition to Conditioning

20:00-36:00 Conditioning

36:00-44:00 Transition to Accessory Work

44:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

Hip Openers

Samson Stretch

Calf Stretch

Specific Warm-up

2 Rounds

250/200m Row

100m Run

Conditioning

Alt. Every 2 minutes for 16 minutes (4 sets each)

250/200m Row

200m Run

*enter slowest and fastest times for each

FOCUS:

• Short, intense intervals with about the same work to rest times

• This will help improve your time trial post test

OPEN TIME OPTION:

• N/A

CONTROLLED TIME OPTION

• As is

MEMBER SPECIFIC:

• Row and run should take no longer than 1:15, adjust distance accordingly

EQUIPMENT CONDSIDERATIONS:

• Start on different stations if needed and alternate back and forth

Accessory Work Prep

2-3 Rounds

30sec Single DB Front Rack Hold

6 Single DB Lunges

Accessory Work:

6 Rounds For Quality:

50m Single DB Front Rack Carry

12 Single DB Lunges

PACE GOAL: N/A

OF NOTE: this is a fun one to stay outside for…Carry 50m out, do the lunges, carry 50m back to gym do the lunges, etc. Be cautious of baking your knee on the pavement if staying outside

FOCUS:

• Core stabilization, lower body muscular endurance

STRATEGY:

• Find a challenging weight to use for both movements

GO BEYOND Accessory Work

50 Single Arm/Single Leg V-ups