0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Workout

20:00-45:00 Workout

45:00-60:00 Cool-down

General Warm-up

3 rounds

Standing Straight Leg Marches

Scarecrows

Banded Bicep Curls

Banded Pass Throughs

Workout Prep

2-3 Rounds

5 Toes to Bar

4 Double DB Devil’s Press

100m Run

Workout:

Partner 7 Rounds For Time

30 Toes to Bar

20 Double DB Devil’s Press @35/20

100m Run together

PACE GOAL: 22:00-25:00

STRATEGY:

• Recommend 5s or 8/7s on T2B

• 2s or 4s on Devil’s Press

• Breathe and move pace on run