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

15:00-20:00 Transition to Endurance

20:00-50:00 Endurance

50:00-60:00 GO BEYOND Accessory Work (optional)

50:00-60:00 Cool-down

General Warm-up

3 Rounds

Scorpions

Lying Glute Stretch

Wall Quad Stretch

Kneeling Hip Flexor Stretch

Endurance Prep

2-3 Rounds

100m Run

6 Single DB Curl to Press (3 each arm)

6 Barbell Upright Rows

6 Single KB Hang Clean & Jerks (3 each arm)

6 Ring Rows

Endurance:

Partner 3 Rounds For Time

20 Single DB Curl to Press @35/20

20 Barbell Upright Rows @95/65

400m Run

40 Single KB Hang Clean & Jerks @53/35

40 Ring Rows

400m Run

PACE GOAL: 25:00-30:00

STRATEGY:

• 10s on the curl to press, 5 per arm each person

• 5s or 10s on the rows

• Split the run 200/200 or 100/100/100/100

• Switch hands as needed with the KB, recommend 10 reps back and forth

BEGINNER: 15/2/9 reps, 26/18, Plate hops, Lying Straight Leg Raises

SCALED: 35/26, Hanging Straight Leg Raises

Rx+: 205/145, 70/53

COMP: 225/155, Double KB, 70/53

GO BEYOND Accessory Work

KB Side Bends 4x12 (6 each way)

Weighted Planks 4x30sec