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

15:00-20:00 Transition to Endurance

20:00-52:00 Endurance

52:00-60:00 Cool-down

General Warm-up

3 rounds

Lying Glute Stretch

Scarecrows

DB Bicep Curls

Endurance Prep

2 Rounds

5 Burpees

10/8 Calorie Bike

5 Double DB Hang Clean & Jerks

5 Box Jump Overs

10/8 Calorie Row

2 Double DB Devil’s Press

Endurance:

With Partner

4 Rounds

20 Burpees

20/14 Calorie Bike

20 Double DB Hang Clean & Jerks @35/20

—3 minutes rest—

4 Rounds

30 Box Jump Overs @24/20”

20/16 Calorie Row

10 Double DB Devil’s Press @35/20

PACE GOAL: 28:00-32:00 (includes rest time)

STRATEGY:

• Recommend 5s on burpees, split on bike, 5s on hang clean & jerks, 5s on BJO, split on row, singles on devil’s press

EQUIPMENT CONSIDERATIONS:

• Start members on different sections as needed in order to share bikes/rowers

BEGINNER: Single DB, 25/15, 16/12”, Burpees

SCALED: 25/15, 20/16”

Rx+: 50/35, Box Clear Overs

GO BEYOND Accessory Work

Barbell Rollouts 5x6