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

Calf Stretch

Arm Circles (forward/backward/side to side)

Endurance Prep

2-3 Rounds

100m Run

10 Flutter Kicks

5 Burpees

Endurance:

10 Rounds For Time

100m Run

20 Flutter Kicks

100m Run

10 Burpees

30 seconds rest

PACE GOAL: 25:00-30:00

STRATEGY:

• 45 seconds or less for the run

• stay tight and keep your lower back on the ground for flutter kicks

• steady pace on the burpees

BEGINNER: 8 Rounds, 8 reps of each, Lying Straight Leg Raises, Up Downs

INTERMEDIATE: Hanging Straight Leg Raises

SPORT: as is

COMP: as is

GO BEYOND Accessory Work

KB Side Bends 4x12 (6 each side)

Dead Bugs 4x12 (6 each side)