BASIC ENDURANCE

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RPE 7

Warmup 4 MINS

4+4x 90/90 transitions
10s Pogo Jumps R
10s Pogo Jumps L
20s Hollow Rock

ENDURANCE DOZEN 38 MINS

12mins work / 1min rest, 1 Complete Circuit

ZONE 1
3mins per machine – 2 complete circuits

1. 700m Row (pace 2:08/500m and 24-28 SPM)
2. 700m Skierg (pace 2:08/500m )

S1: 600m
S2: 500m
S3: 400m
A1: 800m

ZONE 2
3mins per exercise – 2 complete circuits

1. 700m Run (pace 4:15/km)
2. 300m Farmers Carry 16kg’s / 24kg’s

S1: 600m Run, 250m FC, reduce weight
S2: 500m Run, 200m FC, reduce weight
S3: 400m Walk, 200m FC, reduce weight

ZONE 3
3mins per exercise – 2 complete circuits

1. AMRAP: 40m DB OH Carry then 20sec High Plank Hold
2. AMRAP: 12 Box Step Ups rx 50cm/60cm then 20sec Reverse High Plank Hold