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 Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

General Warm-up

3 rounds

Banded pass throughs

Shoulder Taps

Thread the needle

Specific Warm-up

Progress to starting weight around 80%

Strength

Push Press 7x2

*80-90% of 1-rep max

Barbell Bent Over Rows 5x4

*increase weight from last week on rows

Workout Prep

2-3 Rounds

5 AbMat Sit-ups

5 Burpees

Workout:

Death by sit-ups and burpees

AMRAP x 10

2 AbMat Sit-ups

2 Burpees

*add 2 reps each round

PACE GOAL: make it past the round of 14

FOCUS:

• Core endurance

STRATEGY:

• Steady pace on sit-ups

• Force yourself to drop on burpees, you will get back up