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

15:00-20:00 Transition to Endurance

20:00-44:00 Endurance

44:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 Rounds

10 Scorpions

Pigeon Stretch

Calf Stretch

Endurance Prep

2-3 Rounds

50m Run

6 Single KB Deadlift (3 each arm)

6 Plate Drags (3 each way)

Endurance:

Alt. EMOM 24:

M1: 50m Sprint

M2: 10 Single KB Deadlift (5 each side)

M3: 10 Plate Drags (5 each direction)

*Pace Goal: quality movement

Beginner: 35/26, 15/10 (10s if you don’t have 15s)

Intermediate: 53/35, 25/15 (25/10 if you don’t have 15s)

Advanced: 70/53, 35/25 (45/25 if you don’t have 35s)

Sport: 90/70, 45/35 (45/25 if you don’t have 35s)

Accessory Work:

30 for 30 challenge

30 Calories on any machine

30 Frog Jumps