0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to Endurance
45:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Lying Quad Stretch
Lying Hamstring Stretch
Lying Glute Stretch
Kneeling Hip Flexor Stretch
Standing Groin Stretch
Specific Warm-up
3 Rounds
30 second Wall Sit
30 second Front Plank
Strength
Back Squat Complex: 8 sets
Pause Back Squat + Back Squat @70-75%
FOCUS:
Solid 3 second pause at the bottom, focus on depth and speed on the way back up
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 1:50, use the interval timer
Endurance Prep
2 Rounds
10 Lateral Bar Hops
8 AbMat Sit-ups
4 Barbell Upright Rows
Endurance:
AMRAP 10
12 Lateral Bar Hops
10 AbMat Sit-ups
8 Barbell Upright Rows @75/55
SCORE: Rounds + Reps
PACE GOAL: 5-7 Rounds
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