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

15:00-30:00 Strength

30:00-36:00 Transition to Endurance

36:00-51:00 Endurance

51:00-60:00 Cool-down/Accessory Work

General Warm-up

3 rounds

Forearm Stretch

Thread the Needle

Arm Circles 10/10/10 (forward/backward/side to side)

PVC Figure 4s (VIDEO)

PVC Lat Stretch

Strength

Alt. EMOM 15

12 Single DB Tricep Kickbacks (6 each arm)

10 Russian KB Swings

8 Barbell Bent Over Rows

Endurance Prep

2 Rounds

10 Plate Hops

6 Plate Upright Rows

10 Lying Leg Raises

6 Plate Forward Press

Endurance:

AMRAP 15

15 Plate Hops

10 Plate Upright Rows (VIDEO)

15 Lying Leg Raises

10 Plate Forward Press (VIDEO)

SCORE: Rounds + Reps

JACKEDuary Day 3

Barbell Front Rack Lunges 4x8 (4 per leg)