0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to Endurance

25:00-45:00 Endurance

45:00-55:00 Optional Accessory Work

50:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Samson Stretch

Hip Openers

Wall Sit

Shoulder Taps

Endurance Prep

2 Rounds

20 Flutter Kicks

10 Air Squats

8 Ring Rows

6 Double DB Push Press

Endurance:

AMRAP 20

60 Flutter Kicks

50 Air Squats

40 Ring Rows

30 Double DB Push Press @50/35

SCORE: Rounds + Reps

PACE GOAL: Finish :)

FEEL:

• Steady Eddy or Betty Pray to make it through

• Longer duration, but will be hard to not have a big fall off as the workout continues

BEGINNER: 25/15

SCALED: 35/20

Rx+:70/50

FIT February Day 5

Machine of your choice or Run

3 Rounds

2:00 work

1:00 Rest