0:00-20:00 General Warm-up/Skill Work

20:00-36:00 Skill Strength

36:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

Warm-up:

3 Rounds

50m Double KB/DB Farmer’s Carry

50m Jog

Energy Systems:

16-minute time block:

100m Double KB/DB Farmer’s Carry

200m Run

*recommended doing a set every 4 minutes

*as heavy as you can on the carry

*push the pace on the run

Workout:

3 Rounds For Time:

40 Russian KB Swings

80 Double Unders

*Pace: Aggressive: 7:30, Solid: 8:30, Limit: 10:00

*Swings: no more than two sets…there will be some carry over fatigue from the farmer’s carry

*Double Unders: big sets, forearms will be feeling it