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

15:00-25:00 Auxiliary Strength

25:00-32:00 Transition to Endurance

32:00-52:00 Endurance

52:00-60:00 Cool-down/Accessory Work

General Warm-up

3 rounds

Front Rack Stretch

Forearm Stretch

Child’s Pose

Scorpions

Kneeling Hip Flexor Stretch

Auxiliary Strength

Alt. EMOM 10

10 Plank Up Downs (VIDEO)

8 Barbell RDLs

Endurance Prep

2-3 Rounds

4 Burpees

4 KB Sumo Deadlift High Pulls

4 Squat Jumps

4 Single DB Push Press

Endurance:

AMRAP 20

2 Burpees

2 KB Sumo Deadlift High Pulls @53/35

2 Squat Jumps

2 Single DB Push Press @50/35

4 Burpees

4 KB Sumo Deadlift High Pulls @53/35

4 Squat Jumps

4 Single DB Push Press @50/35

6,8,10,12…etc.

SCORE: Rounds + Reps

PACE GOAL: Through the round of 12

PARTNER OPTION:

• Same format, just split the reps as needed

BEGINNER: Up Downs, 26/18, 25/15

SCALED: 35/26, 35/20

Rx+: 70/53, 70/50

JACKEDuary Day 4

5 Rounds

30sec Air Squats

30sec Rest

30sec Wall Sit

30sec Rest