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

15:00-20:00 Transition to Endurance

20:00-50:00 Endurance

50:00-60:00 Cool-down

General Warm-up

3 Rounds

Scorpions

Calf Stretch

Samson Stretch

Lying Hamstring Stretch

Endurance Prep

2 Rounds

10 Mountain Climbers

10 Plate Hops

10/8 Calorie Row

10/7 Calorie Bike

Endurance:

“Cardio Coma”

Alt. EMOM 30:

30sec Mountain Climbers

30sec Plate Hops

40sec Calorie Row

40sec Calorie Bike

Rest

*start people on different stations as needed and rotate through

*if not enough bikes then replace with Wall Sit Twists (VIDEO)

GO BEYOND Accessory Work:

Actually Stretch after the workout