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

15:00-20:00 Transition to Endurance

20:00-44:00 Endurance

44:00-49:00 Transition to GO BEYOND Accessory Work

49:00-55:00 GO BEYOND Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

Lying Hamstring Stretch

Wall Quad Stretch

Down Dog to Child’s Pose

Endurance Prep

2 Rounds

12 Flutter Kicks

12 Russian Twists

6 Single DB Hang Clean & Jerks

6 Push-ups

6 Russian KB Swings

Endurance:

Alt. Every 3 minutes for 24 minutes (4 sets of each)

30 Flutter Kicks (15 each leg)

30 Russian Twists (15 each way)

AMRAP:

10 Single DB Hang Clean & Jerks @50/35

10 Push-ups

10 Russian KB Swings @70/53

PACE GOAL: 2:00 or less on the core work, around 3 rounds each AMRAP

FOCUS:

• Improvements for the long workout pre-test from week 1

STRATEGY:

• Rest as needed in between core movements

• Stay consistent each round of the AMRAP

• Pick up where you left off each AMRAP

BEGINNER: 25/15, knees or hands elevated push-ups, 26/18

SCALED: 35/20, knees or hands elevated push-ups, 53/35

Rx+: 70/50, hand release push-ups

GO BEYOND Accessory Work

3 Rounds

15/10 Calorie Bike

100m Run