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

15:00-20:00 Transition to Endurance

20:00-40:00 Endurance

40:00-47:00 Transition to Partner Challenge

47:00-55:00 Partner Challenge

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Up Dog to Child’s Pose

Iron Crosses

Lying Hamstring Stretch

Kneeling Hip Flexor Stretch

Endurance Prep

2-3 Rounds

4 Frog Jumps

8 Russian Twists (4 each way)

12 Plate Hops

Endurance:

AMRAP 20

30 Frog Jumps (VIDEO)

40 Russian Twists (20 each way)

50 Plate Hops

PACE GOAL: 4-5 Rounds

FOCUS:

• Consistent pace over a longer duration

PARTNER OPTION:

• If you would rather this be a partner workout, then it stays the same, they just split reps as needed

Partner Challenge

Alt. EMOM 8

Max Partner Plate Sit-ups (hold plate on chest, sit-up and hand to your partner, then they do a sit-up and pass it back)

Rest