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

15:00-20:00 Transition to Endurance

20:00-34:00 Endurance

34:00-32:00 Partner Challenge

42:00-50:00 Partner Challenge

55:00-60:00 Cool-down

General Warm-up

3 Rounds

PVC Front Rack Stretch

PVC Pass Throughs

PVC Good Mornings

Glute Bridges

Up Dog to Down Dog

Endurance Prep

2-3 Rounds

100m Jog

2 Single KB Deadlift + 2 Single KB Hang Power Cleans

Endurance:

Partner For Time

400m Run Together

20 x Complex: 8 Single KB Deadlift (VIDEO) + 8 Single KB Hang Power Cleans (4 each side) @35/26

400m Run Together

16 x Complex: 6 Single KB Deadlift + 6 Single KB Hang Power Cleans (3 each side) @53/35

400m Run Together

12 x Complex: 4 Single KB Deadlift + 4 Single KB Hang Power Cleans (2 each side) @70/53

400m Run Together

PACE GOAL: 20:00-24:00

FOCUS:

• Longer duration endurance

• Cycling the KB

STRATEGY:

• Steady pace on the run, 2:30 or less

• 1 complex back and forth between partners

BEGINNER: Split runs as needed, 26/18 for all complex

SCALED: Split run as needed and/or 26/18, 35/26, 53/35

Rx+: 53/35, 70/53, 90/70

Partner Challenge

Alt. EMOM 8

Max Barbell Curls @empty barbell

Max Barbell Skull Crushers @emtpy barbell

*split reps as needed