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
5 minute max Distance Row
—2 minutes rest—
5 minute max Distance Run
FOCUS:
Low to mid range speed endurance
This will help improve your time trial post test
EQUIPMENT CONDSIDERATIONS:
Start members on different modalities if needed
Accessory Work Prep
2-3 Rounds
5 Push-ups
5 Inverted Rows
Accessory Work:
Every 90 seconds for 15 minutes (10 sets) For Quality:
10 Push-ups
10 Inverted Rows
PACE GOAL: N/A
FOCUS:
Upper body muscular endurance
GO BEYOND Accessory Work
Single DB Curls 4x6 each arm
Banded Tricep Extensions x 50