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

15:00-20:00 Transition to Auxiliary Strength

20:00-32:00 Auxiliary Strength

32:00-40:00 Transition to Endurance

40:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 rounds

Lying Quad Stretch

Up Dog to Childs Pose

Glute Bridges

Kneeling Hip Flexor Stretch

Specific Warm-up

3 Rounds

5 Double KB Deadlift

10 Heel Touches

Auxiliary Strength

Alt. EMOM 12

10 Double KB Deadlift

30 seconds Heel Touches (VIDEO)

FOCUS:

• Lower body and core accessory work

Endurance Prep:

2-3 Rounds

4 Single DB Box Step-overs

4 Single DB Push press

4 Barbell Bent Over Rows

4 Lying Straight Leg Raises

Endurance

AMRAP 15:

10 Single DB Box Step-overs

10 Single DB Push Press (5 each arm)

10 Barbell Bent Over Rows

10 Lying Straight Leg Raises

SCORE: Rounds + Reps

PACE GOAL: Breath & Move

FIT February Day 5

1 mile Run or 1,000/800m Row