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

Endurance Prep

2-3 Rounds

10/8 Calorie row

10 V-ups

5 Shuttle Sprints

10 Single Arm KB Swings

Endurance:

AMRAP 9

15/12 Calorie Row

15 V-ups

—3 minutes rest—

AMRAP 9

10 Shuttle Sprints

20 Single Arm KB Swings @53/35

*shuttle sprint length is 25’

PACE GOAL: N/A

FOCUS:

• Core and Cardio

STRATEGY:

• Mid to low range time frame, find a high pace and maintain

EQUIPMENT CONSIDERATIONS:

• Start on different AMRAPs if needed

GO BEYOND Accessory Work

Alt. EMOM 8

30sec Russian Twists

30sec Empty Barbell RDLs