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

15:00-20:00 Transition to Endurance

20:00-50:00 Endurance

50:00-60:00 Cool-down

General Warm-up

3 rounds

Up Dog to Down Dog

Front Rack Stretch

Standing side lunge groin stretch

Endurance Prep

2-3 Rounds

10/8 Calorie Bike

3 Deadlift (build to Endurance weight)

6 Plank Rows (3 each arm)

Endurance:

Teams of 3, 18 Rounds For Time:

20/14 Calorie Bike

10 Deadlift @155/105

10 Plank Rows (5 each arm) @50/35

*waterfall format

PACE GOAL: 3:00-4:00 per round

STRATEGY:

• Partner 1 begins the bike while 2 and 3 wait, you cannot move to the next movement until the person in front of you is done. 18 total rounds, a round is counted each time someone finishes the rope climb, so 6 rounds each partner

INDIVIDUAL OPTION:

Every 3 minutes for 18 minutes

20/14 Calorie Bike

10 Deadlift @155/105

10 Plank Rows (5 each arm)

BEGINNER: 15/11 Bike, 95/65, 25/15

SCALED: 135/95, 35/20

Rx+: 185/125, 70/50

GO BEYOND Accessory Work

Every 4 minutes for 8-16 minutes (2-4 rounds, your choice):

400m Run

*push the pace, should be around the same work to rest time