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

15:00-20:00 Transition to Cardio + Core

20:00-38:00 Cardio +Core

38:00-46:00 Transition to Auxiliary Strength

46:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Lying Quad Stretch

Lying Hamstring Stretch

Lat Stretch on Rig

Up Dog with Calf Stretch

Specific Warm-up

2 Rounds

10/8 Calorie Row

10 Plate Sit-ups (VIDEO)

Cardio + Core

Alt Every 3 minutes for 18 minutes

2:30 Row

30sec work/30sec rest x 2: Plate Sit-ups @15/10

FOCUS:

• Improving endurance with moderate intensity, steady state work on the rower, RPE should be around a 7 or a little over, the 2:30 leaves 30 seconds rest/transition

• Improving core strength endurance, the last 30 seconds rest will be for rest/transition

EQUIPMENT CONSIDERATIONS:

• With this format, two people can share a rower, one starts on the row, one starts on sit-ups

• If needed add Bike or Ski for the 2:30 duration

Auxiliary Strength:

Alt. EMOM 10

12 Lying Leg Raises

12 Double DB Lunges (6 each leg)

JACKEDuary Day 3

Double DB Bench Press 5x5

Ring Rows 5x10