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

15:00-20:00 Transition to Auxiliary Strength

20:00-34:00 Auxiliary Strength

34:00-45:00 Transition to Endurance

45:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 rounds

Ankle Mobility

Hip Openers

PVC Pass Throughs

PVC Around the Worlds

PVC Good Mornings

Specific Warm-up

3 Rounds

1-2 Strict Pull-ups (or 4 Single DB Knee Supported Rows)

8 Supermans

Auxiliary Strength

Alt. EMOM 14:

3-5 Strict Pull-ups

30sec Supermans

*Banded pull-ups as needed or 8 Single DB Knee Supported Rows (4 each arm)

Endurance Prep

2-3 Rounds

4 Shuttle Sprints (20ft length)

6 AbMat Sit-ups

6 Plate Ground to Overhead

Endurance:

AMRAP 10

10 Shuttle Sprints

15 AbMat Sit-ups

10 Shuttle Sprints

15 Plate Ground to Overhead

PACE GOAL: 4-6 Rounds

FOCUS:

• 20ft lengths on shuttles, 10 lengths, 1 rep per length

• Steady pace on a moderate duration time domain

GO BEYOND Accessory Work

100 Barbell Curls @45/35