0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to Endurance

25:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 rounds

Wall Scap Slides

Wall Quad Stretch

Straight Leg Marches in Place

Pigeon Stretch

Thread the Needle

Endurance Prep

2-3 Rounds

10/7 Calorie Bike

10 Frog Jumps

20 Scissor Kicks

Endurance:

Partner Every 5 minutes for 30 minutes

20 Calorie Bike

40 Frog Jumps (VIDEO)

60 Scissor Kicks (VIDEO)

*split the reps as needed, complete all work then rest for the remainder of the 5 minutes

JACKEDuary Day 6

Barbell Rollouts 5x6 (VIDEO)