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

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

20:00-56:00 Cardio + Core

56:00-60:00 Cool-down

General Warm-up

3 rounds

Lying Glute Stretch

Lying Hamstring Stretch

Iron Crosses

Scorpions

Forearm Stretch

Specific Warm-up

2-3 Rounds

250/200m Row

10 Plate Russian Twists

20yd DB Drag Bear Crawl

Cardio + Core

Alt. Every 3 minutes for 36 minutes

500/400m Row

50 Plate Russian Twists (25 each way)

100yd DB Drag Bear Crawl (VIDEO)

FOCUS:

• Steady state cardio and core strength endurance

• It is 4 sets of each movement

March Madness