0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Endurance
20:00-45:00 Endurance
45:00-60:00 Cool-down
General Warm-up
3 rounds
Front Rack Stretch
Seated Groin Stretch
Scorpions
Endurance Prep
2-3 Rounds
10/8 Calorie Bike
10/8 Calorie Row
6 American KB Swings
6 Double DB Box Step-ups
Endurance:
Alt. EMOM 12
12/9 Calorie Bike
15/12 Calorie Row
—3 minutes rest—
Alt. EMOM 12
15 American KB Swings @53/35
10 Double DB Box Step-ups @35/20
FOCUS:
Interval conditioning
Lower body strength endurance
EQUIPMENT CONSIDERATIONS:
Start people on different Alt. EMOMS and start some on bike and some on row, alternate back and forth for the 12 minutes, as well as some on swings and some on step-ups, alternate back and forth for the 12 minutes
BEGINNER: 26/18, No weight on step-ups
SCALED: 35/26, 25/15, calories should be 45sec or less, stop at the 45sec mark so you have time to switch
Rx+: 70/53, 50/35
GO BEYOND Accessory Work
For Time
100m Overhead Plate Carry
50 Russian Twists (25 each way)