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

15:00-20:00 Transition to Endurance

20:00-50:00 Endurance

50:00-60:00 Cool-down

General Warm-up

3 rounds

Lying Glute Stretch

Lying Hamstring Stretch

Iron Crosses

Scorpions

Forearm Stretch

Endurance Prep

2-3 Rounds

10/8 Calorie Row

50m outside or 50yd inside Double KB/DB Carry

100m Jog outside or 100yd Jog inside

Endurance

Alt. Every 2 minutes for 30 minutes

20/16 Calorie Row

100m outside or 100yd inside Double KB/DB Carry

200m Run outside or 200yd Shuttle Run inside

FOCUS:

• Steady state cardio, it is 5 sets of each movement

• Everything should be close 1:00-1:30 work and 30 seconds to 1:00 rest

March Madness