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

15:00-20:00 Transition to Strength

20:00-40:00 Strength

40:00-48:00 Transition to GO BEYOND Accessory Work

48:00-55:00 GO BEYOND Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

Straight arm shoulder/bicep stretch on rig

Lat stretch on rig

Up Dog to Down Dog

Strength Prep

2-3 Rounds

5 Pull-ups

5 Push-ups

5 Russian KB Swings

5 Sit-ups

Strength:

For Quality

Alt. EMOM 10

5 Strict Pull-ups (weighted if you can)

15/12 Push-ups

Alt. EMOM 10

12 Heavy Russian KB Swings

20 AbMat Sit-ups

PACE GOAL: N/A

FOCUS:

• Building muscular endurance on these movements

STRATEGY:

• Find a challenging weight for all movements

GO BEYOND Accessory Work

3 x 1 minute max distance Row

*2 minutes rest between

*empty it out each set