0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Endurance
20:00-45:00 Endurance
45:00-60:00 Cool-down
General Warm-up
3 rounds
Infant Squats
Iron Crosses
Pigeon Stretch
Kneeling Hip Flexor Stretch
Endurance Prep
2 Rounds
10/8 Calorie Row
10 Thrusters/10 Wall Balls (one round of each)
Endurance:
For Time
100 Calorie Row
100 Single DB Thrusters @50/35
*break up however you want
100 Calorie Row
100 Wall Balls @20/14
*break up however you want
PACE GOAL: 22:00-25:00
FOCUS:
Lower Body Endurance in a longer time frame
STRATEGY OPTIONS:
10 rounds of 10, alternating full rounds
5 rounds of 20 split into 10s
Straight through, 10 reps back and forth
INDIVIDUAL OPTION:
AMRAP 20: 20/16 Calorie Row, 20 Single DB Thrusters, 20/16 Calorie Row, 20 Wall Balls
BEGINNER: 80 reps of everything, Wall Ball Thrusters @10/8, Air Squats
SCALED: 35/20, 14/10
Rx+: Double DB Thrusters @50/35, 20/14
GO BEYOND Accessory Work
50 Ring Rows