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

15:00-20:00 Transition to Endurance

20:00-52:00 Endurance

52:00-60:00 Cool-Down

General Warm-up

3 rounds

Forearm Stretch

Quad Stretch

Kneeling Hip Flexor Stretch

Up Dog to Child’s Pose

Endurance Prep

2-3 Rounds

2 KB Sumo Deadlift High Pulls

3 KB Goblet Squats

4 Push-ups

Endurance:

Partner 30 Rounds For Time

3 KB Sumo Deadlift High Pulls @53/35

4 KB Goblet Squats

8 Push-ups

*alternate full rounds

PACE GOAL: 27:00-32:00

FOCUS:

• Full body interval strength endurance

INDIVIDUAL OPTION:

• AMRAP 20

• 2 KB Sumo Deadlift High Pulls @53/35

• 4 KB Goblet Squats

• 8 Push-ups

BEGINNER: 26/18, Knees or hands elevated push-ups

SCALED: 35/26, Knees or hands elevated push-ups

Rx+: 70/53, Hand Release Push-ups

GO BEYOND Accessory Work

400m Walk with friends