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

15:00-20:00 Transition to Endurance

20:00-36:00 Endurance

36:00-46:00 Transition to Finisher

46:00-55:00 Finisher

55:00-60:00 Cool-down

General Warm-up

3 rounds

Front Rack Stretch

Forearm Stretch

Pigeon Stretch

Lying Quad Stretch

Standing Groin Stretch

Endurance Prep

2-3 Rounds

10 MB Squats

8 MB Up and Overs

6 MB Rotational Slams

Endurance

Every 4 minutes for 16 minutes

20 MB Squats

20 MB Up and Overs (VIDEO)

20 MB Rotational Slams (VIDEO)

Finisher:

Alt. EMOM 9

30 second Wall Sit

30 Mountain Climbers

10 Burpees

FIT February Day 3

100 Russian Twists (50 each way)

*plate or MB, your choice