Day 3 Week 4 of 6 S&E Track

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

15:00-20:00 Transition to Endurance

20:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 rounds

Straight Leg Marches

Wall Quad Stretch

Down Dog to Child’s Pose

Endurance Prep

2-3 Rounds

5 KB Swings

4 Push-ups

1 Strict Pull-up

10 Single or Double Unders

10/8 Calorie Row

Endurance:

9/11 Tribute

With Partner

20:01 AMRAP

11 Shoulder height KB Swings @70/53

9 Push-ups

3 Strict Pull-ups

77 Double Unders

—Cash-out—

175 Calorie Row

PACE GOAL: Breathe, move, remember

FOCUS:

STRATEGY:

BEGINNER: 26/18, knees or hands elevated push-ups, Ring Rows, Line Hops

SCALED: 53/35, knees or hands elevated push-ups, hardest version of a pull-up you can do, Single Unders

Rx+: done as individual

GO BEYOND Accessory Work

Walk with friends