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

15:00-20:00 Transition to Endurance

20:00-40:00 Endurance

40:00-45:00 Transition to Accessory Work

45:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Pigeon stretch

Iron Crosses

Glute bridges

Endurance Prep

2-3 Rounds

6 Side to Side Knee Raises

6 Barbell Front Rack Lunges (build to Endurance weight)

6 AbMat Sit-ups

6 Air Squats

Endurance:

5 Rounds For Time:

20 Side to Side Knee Raises

20 Barbell Front Rack Lunges @75/55

20 AbMat Sit-ups

20 Air Squats

PACE GOAL: 15:00-20:00 (3:00-4:00 per round average)

STRATEGY:

• Twist your torso and drive those knees to your opposite armpit. Try to keep this at 3 sets or less throughout. Round 3 will start to come with some accumulated core fatigue.

• Try to stay unbroken or no more than two sets on the lunges, legs will start to get pretty heavy in round 4.

• Steady pace on the sit-ups and air squats

PARTNER OPTION: 30 reps of each, split reps as needed

BEGINNER: 10/10/20/20 Reps, Lying Straight Leg Raises, Lunges with no weight

INTERMEDIATE: Hanging Knee Leg Raises, 65/45

SPORT: 95/65

Accessory Work

4x8 Double DB Reverse Flys

3x10 Double DB Curls

2x Max Reps in 1 minute: Push-ups

FOCUS:

• Upper Body extra work to compliment yesterday’s strength work