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

15:00-20:00 Transition to Endurance

20:00-47:00 Endurance

47:00-60:00 Cool-down

General Warm-up

3 rounds

Lat Stretch

Tricep Stretch

Sampson Stretch

Endurance Prep

2-3 Rounds

2 Double DB Devil’s Press

4 Box Jump Overs

Endurance:

Partner 30 Rounds For Time

4 Single DB Devil’s Press @50/35

6 Box Jump Overs @24/20”

*alternate full rounds with partner

PACE GOAL: 40-50sec each round

FOCUS:

• Endurance interval work

STRATEGY:

• Find the appropriate level for each partner so that the work is very similar to the rest throughout

BEGINNER: Burpees, 16/12”

SCALED: 35/20, 20/16”

Rx+: 70/50, 24/20”

GO BEYOND Accessory Work

Walk with friends and talk about how much you love devil’s press :)